11/08/2021

CrossFit Natomas – CrossFit

Warm-up

Metcon (No Measure)

Set 1:

:30 Row (Conversation Pace)

10 Alternating Spiderman Stretch

10 Box Step Ups

Set 2:

:30 Row (Moderate Pace)

20 Mountain Climbers

10 Box Jumps or Step-ups

Set 3:

:30 Row (Fast Pace)

20 Mountain Climbers

10 Box Jumps or Step Ups

Metcon

RX: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

INT: Intermediate Christine (Time)

3 Rounds For Time:

400/300m Row

12 Deadlifts (135/95)

21 Box Jumps (20″)

BGNR: Beginner Christine (Time)

3 Rounds For Time:

300/200m Row

12 Deadlifts (96/65(

21 Box Step Overs (14″)