22
Feb
02/22/2020
CrossFit Natomas – CrossFit
Warm-up
PVC Circuit together
Chest stretch
Shoulder stretch
Then
3 rounds:
100 meter run
10 kip swings
10 overhead squats with PVC or barbell
10 hollow body rocks
Metcon (Time)
3 person teams
21-15-9
Overhead squats (135/95)
Pull-ups
Then…
21-15-9
Overhead squats (115/80)
Chest to bar pull-ups
Then…
21-15-9
Overhead squats (95/65)
Bar muscle ups
The catch (there’s always a catch)
– One person working at a time
– One person is running 200 meters with a sandbag (70/45)
– Work stops if the sandbag drops
Metcon (Time)
Solo
9-6-3
Overhead squats (135/95)
Pull-ups
200 meter sandbag carry (70/45)
Then…
9-6-3
Overhead squats (115/95)
Chest to bar pull-ups
200 meter sandbag carry (70/45)
Then…
9-6-3
Overhead squats (135/95)
Bar muscle ups
200 meter sandbag carry (70/45)