CrossFit Natomas – CrossFit


Warm-up (No Measure)

3-5 Minutes:

> Choose from –

Jog/Row/Jump roping/Bike

– Then –

10 Walking Quad Stretches

10 Knees to Chest

8 Deep Walking/in place Lunges

8 Side Lunges

40-45 seconds each side – chest stretches against a door frame

Arm Circles

Shoulder Rotations


Metcon (Time)

3 Rounds:

60 Bodyweight Alternating Forward Lunges

40 Russian Twists (Left + Right = 1 Rep)

20 Hand Release Push Ups Over DB/KB/object of choice.

**Other options for Lunges:

– Weighted Lunges

– Bodyweight Box Step Ups

– Weighted Box Step Ups

**Russian Twists:

– Choose your weight/object

– Heels down toes up or Heels off the floor to make it more difficult.

**Hand-Release Push Ups over object:

– Complete a HRPU, Hold the plank position at the top, Step both hands over the DB or KB, that’s one rep.