03/21/2022

20
Mar

03/21/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

30’ Each:

Walking Quad Stretch

Knee to Chest

Deep Walking Lunges

Staggered Stance Scoop Stretch

Toy Soldiers

Then –

10 Scap Pull Ups

10 Ring Rows

10 Squat to Hammies

10 Good Mornings

10 Empty Bat Back Squats

Weightlifting

Back Squat (3×10)

10 Unbroken reps every 4 Minutes.

Use 50% of 1RM Back Squat

DO NOT ADD WEIGHT. Use the same weight for all 3 Rounds.

Metcon

: Jacked Jackie (Time)

1000m Row

50 Thrusters (65/45)

30 Strict Pull Ups
Time Cap: 12 Minutes

Scaling Options:

– 800/650m Row

– Empty Bar Thrusters

– 30 Ring Rows with 3 second negative

– Banded Strict Pull Ups