02/23/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Paleo Chair

:30 each side

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch

Then 2 Sets:

20 seconds Superman Hold

10 Squat to Hammies

10 PVC Pass Throughs

10 PVC OHS (1st Set)

10 Empty Bar OHS (2nd Set)

Weightlifting

Metcon (Weight)

3 Overhead Squats every 90 seconds for 6 sets

**Use 60-65% of 1RM Overhead Squat or 80-85% of 1RM Snatch.
From the rack or the floor

Metcon

Metcon (Time)

21-15-12-9-6

Overhead Squats (95/65)

Bar Facing Burpees Over the Bar

14 Minute Time Cap

Rx+: with remaining time in the 14 minute window. Accumulate max HS Walk for distance.
Add distance accumulated in notes section