03/29/2021

CrossFit Natomas – CrossFit

Warm-up

Metcon (No Measure)

10 PVC Pass Throughs

10 PVC Side Pass Throughs

10 Bow and Bends

5 Inch worm to Cobra

3 each side Samson Stretch with a twist

10 Cat/Cow Stretches

–

Empty Barbell:

10 Hang Muscle Snatch

5 Muscle Cleans

5 Push Press

5 Back Squats

Weightlifting

Back Squat (4×5)

PAUSE BACK SQUATS

– 3 second pause at the bottom of each squat.

**Do not exceed 60% of your 1RM for this exercise.

Metcon

Metcon (Time)

30 Power Snatches

800m Run

30 Clean and Jerks

Rx: 95/65

Rx+: 115/85

**Must be completed in under 15 minutes to click Rx/Rx+ button.
If your hands are still pretty beat up from 21.3/4. Substitute a pair of DB’s for today’s workout.