04/20/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

30 seconds each side:

Chest Stretch again upright

Tricep Stretch

Quad Stretch

Hamstring Stretch

Calve Stretch

–

2 Rounds:

30 Jumping Jacks

5 Push Up Negatives

5 Push Up to Downward Dog

5 Hand Release Push Ups

BENCH PRESS REVIEW|3:00

Weightlifting

Bench Press (5-5-3-3-3-1-1-1-1)

**Every 2 Minutes

**Building up to today’s Heavy Single

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
12 Minute Time Cap.

Scale down to a 2000m Row or 1200m Run if necessary.