22
Mar
03/23/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
Banded Shoulder Mobility:
Couch Stretch – 30 seconds each side
Pigeon Stretch – 30 seconds each side
Seated Hamstring stretch – 30 seconds each side
– Then –
3 Rounds:
5 Push Ups to Downward Dog
5 Box Step Overs
100m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
TEAM OF 2
AMRAP 25 Minutes:
80 Bench Press (95/65)
60 Single DB Step Overs (50/35) (24″/20″)
40 Plank Burpees over the DB
200m Run
**One person working at a time.
**DB is not allowed to be on the ground except for the Burpees over the DB.
Plank Burpees: https://youtu.be/csdTe0oM7YI
Metcon (AMRAP – Rounds and Reps)
SOLO
AMRAP 25 Minutes:
40 Bench Press (75/55)
30 Single DB Box Step Overs (24″/20″)(45/25)
20 Plank Burpees over the DB
100m Run with DB