20
Nov
11/20/2021
CrossFit Natomas – CrossFit
Warm-up (No Measure)
Set 1 (easy pace)
0:20 row
5 push-ups on knees
5 ring rows
5 box step-ups
Set 2 (moderate pace)
0:40 row
5 push-ups on toes
5 jumping pull-ups
5 box jumps or step-ups
Set 3 (fast pace)
1:00 row
5 push-ups on toes or knees
5 pull-ups
5 box jumps or step-ups
Rx: Metcon (AMRAP – Rounds and Reps)
24′ AMRAP with a partner:
80/64 calorie row
60 push-ups
40 pull-ups
20 box jumps (24″/20″)
Int: Metcon (AMRAP – Rounds and Reps)
24′ AMRAP with a partner:
50/40 calorie row
40 push-ups
20 pull-ups
20 box jumps (24″/20″)