12/01/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

KB Review | 5:00

10 KB Deadlifts

10 Russian Swings

8 American Swings

2 Sets x 8 American Swings

Warm-up (No Measure)

SPECIFIC WARM-UP

Handstand Push-up Progression | 6:00

Allow athletes to move for a set time frame at each progression.

1:00 Wall Walks

1:00 Handstand Hold Practice

1:00 Handstand Negatives

2:00 Kipping Handstand Push-up

Final Movement Prep & Mini Rounds | 6:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings (70/53#)

Cool Down

Metcon (No Measure)

COOLDOWN

3 Sets:

:30 Couch Stretch / Side

:30 Foam Roll Lower Back

:30 Foam Roll Lats / Side