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