28
Feb
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
21-15-12-9-6
Jumping Pull Ups
30-25-20-15-10
Ring Rows