CrossFit Natomas – CrossFit


Metcon (Time)

20 Rounds:

8 Russian Swings

6 Reverse Lunges

4 Strict Presses
**The Russian swings can be done with either a DB (held upright), a KB, a loaded backpack, or any object that has a strong/secure handle. The top of the swing should reach brow/eye level height.

**The Reverse Lunges can be done with or without weights. Bear hug hold if using a backpack or odd object. The KB or DB can either be resting on the shoulder during the lunges. Hold it overhead to make the movement more difficult.

**The Strict Press. If you have a set of DB’s, use both for this portion. If you only have 1 KB or DB, complete 4 reps each side.