02/28/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

10 Cat and Cow Stretches

10 Alternating Quad Stretches

10 Cossack Squats

10 Downward Dog Calve Stretch

–

10 Kipping Swings

10 Ring Rows

5 Kang Squats with empty barbell

Weightlifting

Back Squat (5×5)

5 Rep Every 2 Minutes for 5 Sets.

65-70% of 1RM Back Squat

Metcon

Metcon (Time)

For Time:

5 Muscle Ups (Bar or Rings)

200m Run

4 Muscle Ups

200m Run

3 Muscle Ups

200m Run

2 Muscle Ups

200m Run

1 Muscle Up

200m Run

15 Minute Time Cap
Chest to Bar/Pull Ups

15-12-9-6-3

10-8-6-4-2

30-25-20-15-10

Ring Rows