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