CrossFit Natomas – CrossFit

Warm-up (No Measure)

Static stretching of quads, glutes, ankles, hips, and shoulders.


3 rounds

10 hollow rocks

10 hand release push-ups

10 alternate pistol squat progressions (5 each side)

Metcon (Time)

5 rounds:

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