03/27/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Dedicate a solid 15 Minutes to stretch out your shoulders, quads, hips, ankles and calves.

Metcon

Metcon (Time)

3 Rounds:

30 Overhead Squats

60 Plank Shoulder Touches (Single count)

80 Double Unders

100 Flutter Kicks (Single Count)

**Overhead Squats:

Use a broom, Wooden dowel, Pipe, branch, or an empty barbell. This is a great time to work on shoulder positioning and range of motion on your squat.

https://youtu.be/RD_vUnqwqqI

**Plank Shoulder Touches:

https://youtu.be/EtTus3s9l38

**Flutter Kicks:

https://youtu.be/WRnq49TAv-w

**No Double Unders:

– 100 Single Unders

– 80 Jumping Double Hip Taps

https://youtu.be/LaBuvL7N5xc

– 400m Run