02/21/2020

21
Feb

02/21/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes Lacrosse Ball Mobility

– Traps, Rhomboids, Delts

30 seconds each side:

Couch Stretch

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch

10 Iron Crosses

Then:

400m Run or 500m Row

Metcon

Metcon (Time)

60/50 Calorie Row

40 Alternating DB Snatches (50/35)

40 Ab-Mat Sit Ups

40 Single DB Reverse Lunges

100 Double Unders

30 Alternating DB Snatches

30 Ab-Mat Sit Ups

30 Single DB Reverse Lunges

400m Run

20 Alternating DB Snatches

20 Ab-Mat Sit Ups

20 Single DB Reverse Lunges

60ft Handstand Walk
**Open’s Standards for DB Snatches.

**DB must be on the shoulder, held any way, during the

Reverse Lunges.

No Handstand Walk:

120′ Bear Crawls or 6 Wall Walks