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