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