12/07/2021

Announcements

NO OPEN GYM THIS SATURDAY 12/11/2021

Come and join us in supporting Coach Luz and Lauren Young as they compete at The Golden Bear Games!

The competition will be from about 8:30AM-4:30PM. We will have a tent set up for members to hang out. Bring your own folding chairs.

Address: CrossFit 916
9163 Union Park Way
Elk Grove, Ca
95624

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

:30 Jumping Jacks

10 Arm Circles Forward

10 Arm Circles Backwards

:30 Mountain Climbers

10 Scap Push Ups

:30 High Knees

10 Scap Pull Ups

:30 Side Shuffle

20 Plank Shoulder Taps

:30 Inch Worms

50′ Bear Crawls

Metcon

Metcon (Time)

21.11.09

5 Rounds For Time:

50-ft. Handstand Walk

150-ft. DB Front Rack Carry (50/35#)

200m Backward Run

Handstand Walk Scaling Options:

:30 Handstand Hold (Shifting – optional)

30 Plank Shoulder Taps (Elevated – optional)

20 Box Pike Shoulder Touches

50′ Bear Crawls