6
Apr
04/07/2021
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
30 Skip Over the DB
30 Second Goblet Squat Hold
10 Bootstrappers (Squat to Hammies)
5 Left/ 5 Right Single Arm Deadlift
5 Left/ 5 Right Kneeling Single Arm Press
10 Goblet Squats
15 DB Swings to shoulder height
Metcon
DB: Metcon (Time)
4 Rounds:
Run 400m
10 DB Plunger (DB in Right Hand)
10 DB Plunger (DB in Left Hand)
Rx: 40-50/25-35 DB
Rx+: 600m Run
1 Rep DB Plunger:
1 DB Push Press
+
Reverse Lunges (Right and Left)
BB: Metcon (Time)
4 Rounds
Run 400m
16 Barbell Plunger
Rx: 65/45
Rx+: 600m Run
1 Rep Barbell Plunger:
1 Clean Grip Push Press
+
Reverse Lunges (Left and Right Leg)
Accessory Work
Metcon (AMRAP – Reps)
3 x 1:00 ME Attempts
Supinated Grip Barbell Bench Press (65/45)