CrossFit Natomas – CrossFit
Warm-up (No Measure)
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.