8
Nov
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″)