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