03/14/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Paleo Chair Hold

–

10 Alternating Quad Stretch

10 Cossack Squats

10 Squats to Hammies

10 Bow and Bends

10 Slow Air Squats

10 Front Rack Openers

5 Slow Front Squats with Empty Bar

METCON PREP SHOULDER WARM UP:

10 Strict Press with Empty Bar

10 Push Press with Empty Bar

10 Push Ups to Downward Dog

or

5 Kick Ups to Wall with Negatives

Weightlifting

Front Squat (5×3)

Every 2 Minutes for 5 sets.

65-75% of 1RM

Metcon

Metcon (Time)

3 Rounds:

15 Handstand Push Ups

25 MedBall Sit Ups (20/14)

600m Run or 800m Row

Rx+: 800m Run or 1000m Row

22 Minute Time Cap
Med Ball Sit Up Demo Video: https://youtu.be/uG1dBsUljlE

Handstand Push Up Scale:

– 15 DB Push Presses

– 15 Push Ups to Downward Dog

– 10 Floor Pike Push Ups

– 10 Elevated Pike Push Ups