CrossFit Natomas – CrossFit

Warm-up (No Measure)

General Warmup:

2 minutes on a bike, rower, treadmill or 400 meter run

Static stretching for glutes, hamstrings, shoulders, hip flexors, and chest

2 rounds

5 push-ups

10 sit-ups

15 air squats

Metcon (Weight)

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)