7
Jun
06/08/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
10 Quad Stretch
10 Squat to Hammies
10 Kang Squats
– Then –
2 Rounds
10 Empty Barbell Thrusters
30 Single Unders
Weightlifting
Thruster (10×2)
Every 90 seconds for 10 sets, complete 2 Thrusters.
Build up in weight or use up to 65-70% of your 1RM Thruster.
Rx+: From the floor
Metcon
Metcon (Time)
50-40-30-20-10
Double Unders
Wall Ball Shots (20/14)
Rx+: 30/20
Scale:
– 2x Single Unders
– 1:00, :45, :30, :20, :15 Double Under Practice
Wall Ball Reps:
A. 30-25-20-15-10
B. 25-20-15-10-5