05/04/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Banded Shoulder Mobility Work

–

Then:

With a light DB

12-15 Single DB Front Raises

https://youtu.be/lmlEO6xIV14

12-15 DB Tricep Extentions

https://youtu.be/4–u52sHZPs

10 each side Single DB Z Press

https://youtu.be/Ib-8BOyAgTQ

10 each side Single DB Arnold Z Press

https://youtu.be/QTtJPn8h0d0

Then:

5 inch worm to cobras

10 Staggered Stance scoop stretch

20 Alternating Calve Stretches

HANDSTAND PUSH UP PROGRESSIONS| 5:00

DB Strict Presses

Elevated Target

Box Pike HSPU

Floor Pike HSPU

Metcon

Metcon (Time)

8 Rounds:

8 Handstand Push Ups

200m Run

Rx+: Deficit Handstand Push Ups (6″/4″)

Midline

Metcon (AMRAP – Reps)

EMOM 16 Minutes:

Minute 1: 30 seconds Hollow Hold

Minute 2: 40 seconds Plank Hold (Forearms)

Minute 3: 1 Minute max Russian Twist with 53/35

Minute 4: Rest
Total max reps on Russian Twist (Single Count)