CrossFit Natomas – CrossFit
Warm-up (No Measure)
Static stretching of quads, glutes, ankles, hips, and shoulders.
10 hollow rocks
10 hand release push-ups
10 alternate pistol squat progressions (5 each side)
20 alternating pistol squats (choose the right progression for you)
10 bench presses (50/35 dumbbells or kettlebells, single 70 dumbbell or kettlebell, double the rep scheme for empty barbell). Use a med ball if you don’t have a bench or press from the floor.
10 hollow body to muscle up transitions with plates or books
200m run (approximately 1 minute) or 250m row or 12/9 cal assault/echo bike