06/24/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

10 Cat Cow Stretches

10 each side Bird Dogs

10 each side Upper Back Rotations

10 Cossack Squats

5 inch worms

20 Plank Shoulder Touches

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DEADLIFT REVIEW | 5:00

Weightlifting

Deadlift (10×2)

Every 90 seconds complete 2 reps

Build up in to a heavy 2 or use 60-65% of 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3 Deadlifts (275/225)

6 Wall Walks

12 Burpees Over Barbell

Cool Down

Metcon (No Measure)

Foam Roll Glutes, Hamstrings, Lower Back, Mid and Upper Back