19
Jan
1/19/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
4 sets (5 mins)
:20 double knee tucks in a plank
– Rest :10
:20 alternating V-ups
– Rest :10
EMOM 5:
Min. 1 | 18/13-cal. row
Min. 2 | 21/15-cal. row
Min. 3 | 23/18-cal. row
Min. 4 | 21/15-cal. row
Min. 5 | 18/13-cal. row
Metcon
Metcon (Time)
5 rounds for time:
15/10-cal. row
12 burpee box jump-overs (24/20 in)
2 rope climb (15 ft)
Rx+ : 1 legless rope climbs
Scaled: 3 pull-to-stands