03/16/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 Inch worm to cobra

20 Alternating Calve Stretch

10 Alternating Quad Stretch

10 Squat to Hammies

10 MedBall Front Squats

10 MedBall Push Press

10 MedBall Thursters

TOE TO BAR PROGRESSIONS AND SCALING OPTIONS

METCON PREP:

2 Rounds

3-5 Wall Ball Shots

3-5 Toe to Bar

3-5 Box Jump Over (Step Down)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Wall Ball Shots (20/14)

10 Toes to Bars

10 Box Jump Over (Step Down)

Rx+: (30/20)

Accessory Work

Metcon (Weight)

80 DB Hip Thrusts

https://youtu.be/29OfN4ztW_g