23
Feb
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