10/28/19
CrossFit Natomas – CrossFit
Metcon
T2: Metcon (Time)
Partner WOD!
For Time:
100 Cal Row
80 AbMat Situps
60 Wall balls
40 Box Jump Overs
20 KB Overhead Walking Lunge
*While one partner is working the other is performing a wall sit
Rx: 20/14 24/20 25/15
Rx+: 30/20 30/24 35/25
Goal Time: Sub 17
Time Cap: 25 Minutes
Solo: Metcon (Time)
For Time:
50 Cal Row
40 AbMat Situps
30 Wall Balls
20 Box Jump Overs
10 KB Overhead Walking Lunge
* :30 Wall Sit after each movement
Rx: 20/14 24/20 25/15
Rx+: 30/20 30/24 35/25
Goal Time: Sub 17 Minutes
Time Cap: 25 Minutes
Cool Down
Active Recovery & Mobility Work (No Measure)
Row or Bike for 5 Minutes
30-45 seconds each side:
Couch Stretch
Deep Lunge Hold
Hamstring Stretch
Pigeon Stretch
Banded Shoulder Stretches
Chest Stretches
Tricep Stretch
Calf Stretch
Then:
5 Inch Worm to Cobra
10 Knees to Chest
10 Inside foot to ceiling
10 Iron Crosses
Jog, Row or Bike for 5 Minutes