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)