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