04/06/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

10 Reps Pass Throughs

30 Seconds Band Lat Stretch (R)

30 Seconds Band Lat Stretch (L)

30 Seconds Shoulder Opener Hold

10 Reps Scap Pull Ups

10 Reps Hollow Arch (Kips)

5 Reps Pull Ups or 10 Ring Rows

10 Bootstrappers (Squat to Hammies)

10 Alternating Samson Lunges with Side Bend

10 Air Squats

Then with Empty Barbell:

5 RDLs

5 Kang Squats

5 Back Squats

Weightlifting

Metcon (Weight)

6×5 Back Squats

Every 3 Minutes for 6 Sets

**Alternating between:

A. Tempo – 3 second descent; 3 second hold at the bottom; drive up fast; 3 second hold at the top.

B. Speed Squats – FAST turnover but controlled reps.

**Do not exceed 65% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

5 Ring Dips

15 Sit-Ups

25 Double Unders

Rx+: Ring Muscle Up to Ring Dips