02/26/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Banded Chest and Shoulder Stretches

–

30 seconds each side:

Couch Stretch

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch

Calve Stretch

–

Then 2 Rounds:

10 Kips

10 Hollow Rocks

10 Squats

Metcon

Metcon (Time)

For Time:

3 Rounds:

200m Run

15 Thrusters (115/80)

– Immediately into –

2 Rounds:

400 Run

15 Toes to Bar

– Immediately into –

15-12-9

Hang Power Snatches (115/80)

60 Double Unders

Rx+: 135/95