02/21/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes Banded Shoulder Mobility Work

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2 Rounds:

12 Strokes on Rower

(Focus on technique)

8 Empty Barbell Strict Press

12 Empty Barbell Push Press

30 Single Unders

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PUSH PRESS REVIEW | 4:00

Weightlifting

Push Press (3RM )

10 Minutes to Build to today’s heavy triple.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

20/14 Calorie Row

36 Double Unders

12 Handstand Push Ups
Double Under Scale:

:30 Double Under Practice

50 Single Unders

Handstand Push Up Scale:

Elevated Target HSPU

Box HSPU

Pike HSPU

DB Push Presses