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