06/07/2021
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
5 Inch Worm to Cobra
20 Downward Facing Dog calf stretch
10 Squat to Hammies
10 Side Lunges
10 Quad Stretches
10 each side Single DB Russian Swing
10 each side Lunge Strict Presses
10 Hollow Rocks
10 Straight Leg Sit Ups
Metcon
Metcon (Time)
4 Rounds:
8 Alternating Single DB Devil Press
10 Single Leg Alternating Toe to Bar
12 DB Goblet Squats
30 Lateral DB Hop Overs
Men: Rx (40-45); Rx+ (50lb.)
Women: Rx (30-35); Rx+ (40lb.)
**15 Minute Time Cap
Movement References:
Alternating Devil Press – https://youtu.be/l6_aD2IWEEA
Toes to Bar –https://youtu.be/Yk47QqV2g_c
**Scale Option:
Alternating Leg V-Up – https://youtu.be/8WaDzRANv94
DB Goblet Squats – https://youtu.be/ZbRzB8-JMuI
Lateral DB Hop Overs – https://youtu.be/esloh9p5Dlw
Conditioning
Metcon (Time)
800m Run
**Conversational Pace
Substitute 1000m Row if needed