27
Sep
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