05/11/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 Goblet sectioned squats

– squat down

– come up a little bit (hold and brace)

– down and up

10 Single Leg RDL each side

10 Hip Glute Bridges with 5 second holds at the top

5 Bird Dogs with a 5 second hold each side

SUMO DEADLIFT REVIEW | 3:00

Weightlifting

Sumo Deadlift (6×5)

Every 2 Minutes for 6 Sets – Complete 5 Sumo Deadlifts with resets.

Use no more than 55-60% of 1RM conventional Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

20 Ab-Mat Sit Ups

10 hang power snatches (95/65lb)

Rx+: Hang Squat Snatches