CrossFit Natomas – CrossFit

Warm-up (No Measure)

Stretch together (hit those hammies!!!)

Then, 3 rounds

100 meter run

10 hollow body rocks

10 arch rocks

10 air squats

10 push ups

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP

With a partner:

One partner running at all times (any route >100m).

Other partner accumulates rounds and reps of:

10 deadlifts (135/95)

10 burpees over the barbell (facing or lateral)

10 toes to bar

Running partner picks up where other partner leaves off. One partner must be running for any reps to count.

NOTE: 100m = 1 rep