02/25/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1 set:

10 hip crossovers

10 leg swings/leg

10 dive-bomber push-ups

10 alternating Spiderman stretches

10 alternating Samson stretches

10 Cossack squats

10 slow calf raises/leg

BOX JUMP-OVER REVIEW | 4:00

ALTERNATING DB SNATCH REVIEW | 4:00

WALL WALK REVIEW | 6:00

MINI ROUNDS | 3:00

2 sets:

1 wall walk

6 alternating DB snatches

8 box jump-overs

Metcon

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

Cool Down

Metcon (No Measure)

Cool Down Row/Bike 5:00

Then –

STRETCHING

Accumulate

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves