28
Apr
04/29/2022
CrossFit Natomas – CrossFit
Warm-up
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
Metcon
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