11/10/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1) Alternating elbow to instep + Jog

2) Soldier Kick + Jog

3) Alternating Cossack Squat +Jog

4) Alternating Hamstring Scoop Stretch + Jog

5) Alternating Knee Hug +Jog

6) Up-Down + Jog

7) Broad Jump + Jog

Metcon

RX: Metcon (Time)

4 Rounds:

800m Run

– Rest 2:00
**Subtract Rest Time when inputting score

INT: Metcon (Time)

4 Rounds:

600m Run

– Rest 2:00
**Subtract Rest Time when inputting score.

BGNR: Metcon (Time)

4 Rounds:

400m Run

– Rest 2:00
**Subtract Rest Time when inputting scores.

Cool Down

Metcon (No Measure)

45 seconds – Seated Hamstring Stretch

45 seconds each side Pigeon Stretch

45 Seconds each side – Calve Stretches