02/18/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

10-15 Reps each movement:

Wrist Circles

Elbow Circles

Seal Swings

Over and Backs

Freestyle Bounce

Arm Circles Forward

Arm Circles Backwards

Trunk Rotations

Hip Circles

Bow and Bend

Knee Circles – both directions

Leg Swings – each side

10-20 seconds each side:

Squatting Ankle Stretch

Russian Baby Maker

https://youtu.be/XF5LLh7kmfk

Then –

Clean Warm-Up:

5 Rack Deliveries

5 Tall Muscle Cleans

5 Front Squats

5 Tall Squat Cleans

5 Below the Knee Squat Cleans

https://youtu.be/oaUrbXs5fe0

Weightlifting

Squat Clean (1RM)

10 Minutes to find today’s heaviest 1RM.

Not interested in find a 1RM?Complete 2 Squat Cleans every 2 minutes at a manageable weight.

Metcon

Metcon (Time)

6 Rounds:

8 Power Cleans

6 Thrusters

200m Run

(115/80)

(135/95)

18 Minute Time Cap
Aim to keep each round under 3 minutes.