CrossFit Natomas – CrossFit


Warm-up (No Measure)

20 Strokes on the Rower – focusing on form

10 Alternating Quad Stretch

10 Cossack Squats

10 Squat to Hammies

10 Squat Therapies on Wall

10 Front Rack Openers

10 Slow Front Squats

20 Hollow Rocks


Front Squat (10×1)

Every 90 seconds for 10 total attempts

Build to a heavy single

Start at about 55-65% of your 1RM Front Squat


Metcon (AMRAP – Reps)

EMOM 20 Minutes:

Minute 1: 15/12 Calorie Row

Minute 2: 10 Burpees Over the Barbell

Minute 3: 10 Toes to Bar

Minute 4: 10 Front Squats (135/95)

Minute 5: Rest

Rx+: (155/105)
The goal is to complete the given reps with 10-15 seconds left to spare. If needed, scale the reps or calorie row down to where you can complete the given set with time to rotate to the next station and begin again at the top of the minute.

The barbell comes from the ground.

Your score is all the successful reps completed.

Toe to Bar progression:

Hanging Knee Raises

Hanging Leg Raises


Straight leg sit ups