02/22/2022

22
Feb

02/22/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 Inch Worm to Cobra

80m Power Walk

10 Alternating Quad Stretch

80m Jog – Butt Kickers

10 Bow and Bends

80m Jog – High Knees

10 Squat to Hammies

80m Jog – 1/2 Side Shuffle Left; 1/2 Side Shuffle Right

20 Ring Rows

20 Air Squats

400m Run or 2 Minute Bike

Metcon

Metcon (Time)

3 Rounds:

600m Run

20 DB Power Cleans

20 DB Reverse Lunges (45/25)

**20 Minute Time Cap

Rx+:

800m Run; (50/35)

24 Minute Time Cap
DB Power Clean Demo Videos:

Breakdown – https://youtu.be/viWI2rEt-HU

Full Speed – https://youtu.be/3PnWQwabq4Y

DB Reverse Lunge Variations:

Suitcase Hold – https://youtu.be/c1OSIZu_2AI

Front Rack Hold – https://youtu.be/2d0r0PqpXtY

Midline

Metcon (Time)

60-80 Banded Supine Knee Tucks

https://youtu.be/astpuMhPkks