25
Apr
04/26/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
5 Goblet sectioned squats
– squat down
– come up a little bit (hold and brace)
– down and up
10 Single Leg RDL each side
10 Hip Glute Bridges with 10 second holds at the top
5 Bird Dogs with a 5 second hold each side
DEADLIFT REVIEW | 3:00
Weightlifting
Metcon (Weight)
EMOM 10:
2 Deadlifts with 5 second negatives
Metcon
Metcon (Time)
12-9-6
Deadlifts
Bar Muscle Ups
Rx: 255/175
Rx+: 315/205