04/01/2022

31
Mar

04/01/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Banded Shoulder Mobility



10 Alternating Quad Stretch

10 Squat to Hammies

10 Forward Lunges

10 Reverse Lunges

10 Push Ups to Downward Dog

10 Strict Press with Empty Bar

10 Push Press with Empty Bar

Weightlifting

Metcon (2 Rounds for weight)

EMOM 10 Minutes:

Minute 1-5: 3 Strict Presses

at 75-80% of 1RM

Minute 6-10: 5 Push Presses

at 65% of 1RM
Use Round 1 to record Strict Press Weight

Use Round 2 to record Push Press Weight

Metcon

A: 100 Devil Presses (Time)

100 Devil Press for Time

Rx: 45/25

Rx+: 50/35
APRIL FOOLS!

Check park B for the Actual WOD

B: Metcon (Time)

“The ACTUAL WOD”

50 Walking Lunges

30 Handstand Push Ups

40 Front Rack Lunges

20 Deficit Handstand Push Ups

30 Overhead Walking Lunges

10 Strict Handstand Push Ups

(50lb. DB’s/35lb. DB’s)
Scaling Options:

Push Up to Downward Dog

Pike Push Ups (Floor or Elevated)

12-9-6 Wall Walks

Cool Down

Recovery 1000m Row (Time)

1000m on the rower at Recovery Pace