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)