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