CrossFit Natomas – CrossFit


Warm-up (No Measure)

3 Minute Bike or Row:

4 inch worm to cobra

10 Alternating Quad Stretch

10 Squat to Hammies

10 Kossack Squats

20 Downward Facing Calve Stretch

10 Kant Squats with Empty Bar


Solo: Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Barbell from the Rack

40 Minute Time Cap

Scaling Options:

5 Rounds

Reduce weight as needed

Row 500m

T2: Team Manion (Time)

7 Rounds:

400m Run

29 Back Squats (135/95)

**Barbell comes from the floor

**Split reps as needed

**1 Person working at a time