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