06/15/2020

14
Jun

06/15/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes PVC Circuit

– Immediately into –

10 Walking Quad Stretch

10 Inside foot to ceiling

6 Deep Lunges

6 Side Lunges

4 Inch Worms

Weightlifting

Back Squat (6×5)

Every 2 Minutes for 6 Sets: 5 Back Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Strict Pull Ups

6 Toes to Bar

12 Weighted Box Step Ups

(24″/20) (45/25)

**Use a plate for step ups and carry however you like.
Modifications

Pull Ups:

6 Ring Rows

6 Bent Over Rows

Toes to Bar:

8 Ab-mat Sit Ups

10 Knee Raises

6 V-ups

Step-Ups:

Weighted Lunges

Bodyweight Lunges