23
Sep
09/23/2019
CrossFit Natomas – CrossFit
Accessory work
Metcon (No Measure)
1A. 3×10 DB Rows each side
1B. 3×12 DB Reverse Lunges
– with a DB in each hand
1C. 3×10 DB Strict Press each side
***You choose the weight.
Metcon
Unbroken or Else (Time)
15-12-9-6
Power Cleans
Front Squats
Push Press
Rx: 115/80
Rx+: 135/95
Or Else: 10 Burpees over the Barbell before continuing where you left off.
**You may drop the barbell without penalty after each set of Power Cleans, Front Squats and Push Presses.
B: Before You Can Escape (Time)
2 minute Bike or Row
-Then-
30 seconds each side:
Couch Stretch
Deep Lunge Hold
Hamstring Stretch
Pigeon Stretch
Supine Knee to Chest
-Then-
Banded Shoulder Stretches