02/19/2020

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