05/02/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

10 Arm Circles Forward

10 Arm Circles Backwards

10 Over and Backs

10 Plank Toe Touches

10 Squat to Hammies

10 Air Squats

10 Strict Press with a 3 second negative

Weightlifting

Metcon (Weight)

EMOM 10 Minutes:

Minute 1 : 5-8 Strict Press

Minute 2 : 12-16 Back Rack Reverse Lunges

Rx: (95/65)

Metcon

Metcon (Time)

3-6-9-12-15-15-12-9-6-3

Deadlifts (155/105)

Box Jump Over (24″/20″)

**Stand at the top of each Box Jump and Step Down.

**15 Minute Time Cap

Rx+: Burpee Box Jump Overs (Stand up at the top and step down)

**18 Minute Time Cap