19
Feb
02/19/2020
CrossFit Natomas – CrossFit
Warm-up
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
Metcon
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