02/28/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes to Stretch on your own

–

10 Walking Quad Stretch

6 Deep Walking Lunges

4 Inch Worms

–

2 Rounds:

100m Sled Drag (90/45)

15 KB High Pulls

10 Walking Lunges

Metcon

T2: Metcon (Time)

5 Rounds:

500m Row

40 Ab-Mat Sit Ups

30 Wall Ball Shots (20/14)

20 Box Jump Overs (24″/20″)

***3 Russian KBS + 3 Goblet Squats before picking up where partner left off.

This can be done while the other person is working. (53/35)

40 Minute Time Cap

SOLO: Metcon (Time)

5 Rounds:

300m Row

20 Ab-Mat Sit Ups

15 Wall Ball Shots (20/14)

10 Box Jump Overs (24″/20″)

30 Minute Time Cap