12/08/2021

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)

Alternating Single-Leg Toe Touches

Elbow-to-Instep Stretch

Hamstring Scoop Stretch

Alternating Toe Touch in Plank

Air Squat + Good Morning

6 Sets x 100m Jog

Rest between sets.

Run at a sustainable, “infinite pace.”

2 Sets x 200m at Moderate Pace

Conditioning

Metcon (7 Rounds for time)

Every 4:00 for 7 Sets:

200m Sprint

Metcon (7 Rounds for time)

Every 4:00 for 7 Sets:

350m/300m Row

**Goal is to stay under 1:30
This is an alternate option to Running.

Midline

Metcon (Time)

Accumulate:

100 Weighted Sit-ups (35/25#)

Everytime you break perform :30 arch-up hold