03/24/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Bike, Jog, Row, Jumping Jacks, or Single Unders

– Then –

10 inch worm to cobras as slow as possible

Metcon

HOME: Metcon (Time)

50-40-30-20-10

Sit Ups

Single Arm Bent over Rows

(50 each side, 40 each side, 30 each side)

**Choose one to do after each set:

> 50 Double Unders

> 20/15 Calories on Rower

> 200m Run after

> 10 Box Jumps

> 30 Lateral Jumps over an object. (Ex. Broom, DB, a line on the floor)

For the single arm bent over rows:

You may use either a DB, KB, a grocery bag filled with canned goods, a jug of laundry detergent…get creative with this one!