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