CrossFit Natomas – CrossFit


Warm-up (No Measure)

10 Arm Circles Forward

10 Arm Circles Backward

10 Over and Back

10 Shoulder Rotations


3 Rounds:

20 Jumping Jacks

10 Lunges

10 Bow and Bends


HOME : Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

20 DB/KB Deadlifts

12 Single DB or KB Thrusters

(6 each side)

8 Burpees Over DB/KB

**Facing your DB or KB. No lateral burpees unless you are limited on working space.

**Options on Deadlifts:

> If using a KB: Sumo Deadlift

> If using a single DB: Set the DB upright. Sumo Deadlift set up.

> If using 2 DB’s: You may tilt the DB’s so that one side of the DB head touches the ground. The weight on the deadlifts should be light enough that you’re able to complete the 20 reps either unbroken or no more than 2 sets.

> If you need help with modifications, do not hesitate to reach out to a coach. We’ll be happy to help!