05/10/2022

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 Forward Lunges

10 Reverse Lunges

10 Empty Bar Front Squats

Weightlifting

Tempo Front Squat (6×2)

Every 90 seconds for 6 sets: Complete 2 Tempo Front Squats at 55-65% of your 1RM Front Squat

Tempo:

5 seconds down

5 second pause

Drive up fast

Metcon

Metcon (Time)

50 Ring Rows

200 Double Unders

50 Empty Bar Front Squats (45/35)

30 Strict Pull Ups