04/23/2022

CrossFit Natomas – CrossFit

Warm-up (No Measure)

Butt kickers down and back

High knees down and back

Bear crawl down and back

Crab walk down and back

200m run (nasal breathing)

Med ball warm up together

Team: Metcon (AMRAP – Rounds and Reps)

With a partner – 20′ AMRAP

20 dumbbell hang power cleans (50s/35s)

30 dumbbell front rack alternating forward lunges (50s/35s)

20 med ball push-ups

100 double unders

Solo: Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

10 dumbbell hang power cleans (45s/30s)

16 dumbbell front rack alternating forward lunges (45s/30s)

10 med ball push-ups

50 double unders