CrossFit Natomas – CrossFit

Warm-up (No Measure)

General warmup

Just get moving. A light 400 meter jog, 2 minutes on a rower or bike.

Some static stretches that focus on opening up the hips, hamstrings, and glutes.

Practice double unders! I expect everyone to come back as double under ninjas.

Metcon (AMRAP – Rounds and Reps)

50 hollow body rocks

25 air squats

100 jumping double taps or 100 double unders

30 hollow body rocks

50 air squats

75 jumping double taps or 75 double unders

15 hollow body rocks

75 air squats

50 jumping double taps or 50 double unders

Rest 4 minutes


Cap – 36 minutes
Courtesy of my first CrossFit coach Eric Chang at CrossFit Reason in Arcadia.