07/01/2022

CrossFit Natomas – CrossFit

Warm-up

3 MIN Bike

:30 / Side

-Couch Stretch

-Deep Lunge

-Pigeon Stretch

-Then-

10 Hollow Rocks

10 Bow and Bends

10 Muscle Clean (Empty BB)

10 Kip Swings

10 Front Squats (Empty BB)

10 Per Side RDL’s

10 Strict Knee Raises

Barbell Complex Review / Warm Up

Weightlifting

Metcon (Weight)

Clean Pull + Squat Clean (1+1) X 8 Sets

Every :90

Use 60-65% of 1RM Squat Clean

No touch and Go. Reset for each Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP:

3,6,9,12,15,18,21…

Toe To Bar

Deadlifts (185/135)

160′ Shuttle Run (20′ Increments)