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″)