27
May
05/28/2021
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
30 seconds each:
Jumping Jacks
High Knees
Butt Kickers
Plank Burpees
1 Minute Paleo Chair Hold
30 seconds Quad Stretch ea leg
5 Inch worm to Cobra
10 Arm Circles Forward
10 Arm Circles Backwards
10 Over and Backs
10 Bear Claps
30 seconds Overhead Tricep Stretch ea side
30 seconds Deltoid Stretch ea side
Metcon
Metcon (Time)
10 Rounds:
4 Single DB Hang Clean & Jerks – Alternating (40-45lb/25-30lb)
10 Wall Ball Shots (20/14)
Rx+: 4 Single DB Devil Press (50/35) – Alternating
https://youtu.be/l6_aD2IWEEA
https://youtu.be/ee0hJzll6wM
Midline
Metcon (AMRAP – Reps)
3 – 5 Rounds:
1 minute Plank (Hands or Elbows)
30 seconds Hollow Rocks
30 seconds Hollow Hold
Each second completed counts as a rep