04/09/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

PVC Circuit

–

30 Skip Overs – DB

30 Forward and Back Hops over a line

10 DB Toe Taps

10 Quad Stretches

10 Squat to Hammies

10 DB Strict Press (hold DB vertically)

10 DB Goblet Squats

10 DB Thrusters

Accessory Work

Metcon (Time)

3 Rounds:

12-15 Bent Over Fly’s

12-15 Barbell Bent Over Rows

12-15 Front Raise with DB/KB or Plate

Metcon

Metcon (AMRAP – Reps)

Every 2 Minutes for 5 Sets:

Minute 1:

30 Double Unders

Max Alternating DB Snatches (50/35)

Minute 2: Rest

– Immediately into –

Every 2 Minutes for 5 Sets:

Minute 1:

10 Wall Ball Shots (30/20)

Max Muscle Ups
Score is total reps.