09/27/2019

CrossFit Natomas – CrossFit

Metcon

Crop Top (Time)

10 Rounds for Time:

100m Run

10 Ring Rows

10 Hand Release Push Ups

10 Air Squats

Rx+: 200m Run with a 20/14lb Vest
**30 Minute Time Cap

Cool Down

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