CrossFit Natomas – CrossFit


Warm-up (No Measure)

500m Row/400m Run

Banded Shoulder and Chest Stretches

10 Walking Quad Stretch

10 Knees to Chest

10 Squat to Hammies

10 Hand Release Push Ups

10 Strict Press with Barbell

10 Front Squats with Barbell


T2: Metcon (Time)

Team of 2:

3 Rounds:

30 Strict Press (75/55)

30 Front Squats

800m Run

Rx+: 95/65

– 30 minute Time Cap –

*Bar can not touch the floor once the workout starts

**Split the reps including the run as needed.

***10 Burpees Over the Barbell combined each time the barbell is dropped or touches the ground.

SOLO: Metcon (Time)

3 Rounds:

15 Strict Press (75/55)

10 Burpees Over the Bar

15 Front Squats

10 Burpees Over the Bar

400m Run

Rx+: 95/65

– 30 minute Time Cap –

Cool Down

Metcon (No Measure)

Bike/Row 2 Minutes

30-40 second each side

Couch Stretch

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch