06/06/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1 minute Paleo Chair Hold

:30 seconds each side Pigeon Stretch

10 Squat to Hammies

10 Push Ups to Downward Dog

10 Empty Bar Front Squats

20 Box Step Overs

Weightlifting

Front Squat (6×5)

Every 90 seconds for 6 sets.

If you have done this strength component the other week – do not add weight from what you used last time. Use the same weight. Focus on speed out of the bottom without losing tension.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

15 Box Jump Over (Step Down)

8 Handstand Push Ups

Rx+: (4″/2″ Deficit)
Scaling Options:

– 8 Push Ups to Downward Dog

– 8 Pike Push Ups (Floor or Elevated on Box)

– 8 DB Strict Press

– 8 DB Push Press