12/10/2021

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)

ACTIVE WARM UP

On a 7:00 Clock

Jumping Jacks

Long Lunge

Lateral Lunges

Side-to-Side Swing

Inchworm + Push-up

Small to Big Arm Circles

Alternating Arm Twist

RING DIP SCALING REVIEW | 3:00

– Band-Assisted Dips

– Leg-Assisted Dips

– Box Dips and Bench Dips (Reps: 27-21-15)

DEADLIFT REVIEW | 7:00

PRE-WORKOUT STRENGTH | 13:00

– 2 Sets x 5 Reps (moderate loading)

– For Load: 5 Sets x 5 Reps

Metcon

Metcon (Time)

For Time:

21-15-9

Deadlifts (275/185#)

Strict Ring Dips