04/18/2022

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