07/25/2020

CrossFit Natomas – CrossFit

Warm-up (No Measure)

Stretch together (shoulders, hamstrings, hips, glutes, and calves)

Then,

3 rounds

10 inch worms with cobra

10 hollow body rocks (yes, again)

10 jumping air squats

:30 second plank hold

Metcon (Time)

5 Rounds:

10 power snatches (115/80)

20 alternating overhead kettlebell (1) forward lunges (53/35)

200 meter kettlebell (1) farmers carry

Rx+: 135/105 barbell, 70/53 kettlebell

***Guidance for power snatch weight. No more than one break per round. Use a weight you can cycle for at least 5 reps at a time.