CrossFit Natomas – CrossFit
Warm-up (No Measure)
2 minutes on a bike, rower, treadmill or 400 meter run
Static stretching for glutes, hamstrings, shoulders, hip flexors, and chest
15 air squats
30 minute EMOM
1st minute – 10 handstand push-ups
2nd minute – 10 odd object squats
3rd minute – 10 arch rocks + 10 push-ups
Handstand progressions/variations. Pike push-up from a box, bench, chair or ladder. Use something stable. Pike push-up on the floor. The goal is to get your torso as perpendicular to the floor as possible. Other options include push press with dumbbells or odd object.
Odd object squats. Simply put, add load. Pick up your dog, cat, child, paint cans, weighted vest, dumbbell, med ball, kettlebell, stone…get creative.
Squeeze your butt, hamstrings, and belly in the arch rocks (superman). Feet together, knees together. Push-ups from the knees are okay but try to keep your torso and hips on a line so your chest and thighs touch the ground. Use an elevated surface if you have one available (your couch or the whatever you use for the HSPU variation)