09/17/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 Inch Worm to Cobra

20 Downward Facing Dog calf stretch

10 Squat to Hammies

10 Side Lunges

10 Quad Stretches

10 each side Single DB Russian Swing

10 each side Lunge Strict Presses

10 Hollow Rocks

10 Straight Leg Sit Ups

Metcon

IN HOUSE COMPETITION QUALIFIER #1 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to Overhead

10 Deadlifts

15 Box Jumps (24″/20″)

Rx: (115/85)

Intermediate: (95/65)
**Click Rx+ if you completed the workout at (115/85)

Midline