8
Apr
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.