04/18/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Bike or Row

–

5 Cat & Cow Stretches

30 seconds each side Pigeon Stretch

10 Cossack Squats

10 Squat to Hammies

20 Downward Facing Calve Stretches

–

10 Good Mornings with Bar

10 Slow controlled back squats

Weightlifting

Back Squat (3×10)

Every 3 Minutes

Add 10lb from last week

Metcon

Metcon (Time)

50-40-30-20-10

Alternating DB Snatches (50/35)

**Complete 30 Ab-Mat Sit Ups and 50 Double Unders after each round of DB Snatches

Rx+: Unbroken Double Unders
Scaling Options:

45 seconds of Double Under Practice

50 Tall Jump singles

Alternating DB Snatch:

30-25-20-15-10 Rep Scheme