15
May
05/16/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
10 Cat Cow Stretches
30 seconds each side Pigeon Stretch
10 Iron Crosses
10 Squat to Hammies
10 Good Mornings
10 Front Rack Openers
10 Front Squats
10 Strict Press
–
HANG POWER CLEAN REVIEW (POST WEIGHTLIFTING PORTION)
6 Dip and Shrug
6 Elbows High and Outside
6 Strong Turnovers
6 Tall Squat Cleans
Weightlifting
Push Press (6×3)
Every 90 seconds for 6 Sets – Complete 3 Unbroken Push Presses
**Can be done from the rack or the floor.
Build up in weight or use 65% of 1RM Push Press.
Metcon
Metcon (Time)
3 Rounds:
45 Air Squats
20 Handstand Push Ups
5 Hang Squat Cleans (185/125)