03/19/2020

CrossFit Natomas – Open Gym

Mobility/Active Recovery

Active Recovery & Mobility Work (No Measure)

Row or Bike for 5 Minutes

30-45 seconds each side:

Couch Stretch

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch

Banded Shoulder Stretches

Chest Stretches

Tricep Stretch

Calf Stretch

Then:

5 Inch Worm to Cobra

10 Knees to Chest

10 Inside foot to ceiling

10 Iron Crosses

Jog, Row or Bike for 5 Minutes

Metcon

HOME: The HK Special (Time)

For Completion:

150 Burpees

Rx+: Wear a vest