CrossFit Natomas – CrossFit
9 AM Zoom class only on Saturday.
Warm-up (No Measure)
Static stretch together for 10 minutes.
3 rounds :
10 jumping jacks
10 bicycle crunches (left and right equals one rep)
Metcon (AMRAP – Rounds and Reps)
21 minute AMRAP
40 flutter kicks (left and right equals one rep)
20 tuck jumps to a 24″/20″ target (Alternatives: 24″/20″ box jumps or jump over an object)
20 plank shoulder taps (try to keep the hips parallel to the ground)
200m run (assume 75 seconds if you don’t know how far to run)/21 cal row/15 cal assault bike/75 seconds on a treadmill, elliptical trainer, stationary bike. OR 40 mountain climbers
Rx+ – strap on a vest and get after it!