5
Apr
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