10
Nov
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