03/30/2021

CrossFit Natomas – CrossFit

Warm-up

Dynamic – Full Body (No Measure)

1 minute General Movement: jumping jacks, jumprope, line hops.

10 Bootstrappers

5 Inchworms

1 minute General Movement

10 Walking Lunge Stretch (5 per side)

10 Scorpion Stretch (5 per side)

1 minute General Movement

20 Leg Swings (10 per leg)

10 Wide Leg Forward Fold and Overhead Reach

Metcon

Metcon (AMRAP – Reps)

6 Rounds:

**Each Round is on a 2:30 Clock

30 Dumbbell Hop Overs

15 Wall Balls

Max Reps Push Up + Pull Across

**Rest 30 Seconds Between Rounds

Men: 40-50lb DB; 20lb MB

Women: 25-35lb DB; 14lb MB

Rx+: 40 DB Hop Overs; 20 Wall Ball Shots
**Score: Push Up + DB Pull Across = Rep

Cool Down

Metcon (Time)

Choose from:

A. 5 Minute Bike

B. 1000m Row

C. 800m jog