17
Apr
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
Scale down Ab-Mat reps to 12-20
Alternating DB Snatch:
30-25-20-15-10 Rep Scheme