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