12/13/2021

13
Dec

12/13/2021

Announcements

CFN X-MAS PARTY THIS WEDNESDAY!
– Come join us at our annual Christmas Party 12/15 from 6:00-9:00PM at Track 7 Natomas. Beer and Pizza is on us! Please feel free to bring a side dish to share.

6PM and 7PM CLASSES ARE CANCELLED WEDNESDAY, 12/15.

LOOKING FORWARD TO SEEING YOU ALL THERE!

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

SINGLE UNDER PROGRESSION

20 single unders

20 single unders (run in place)

20 single unders (side-to-side jump)

20 single unders (front-to-back jump)

20 single unders / leg

MED BALL CLEAN PROGRESSION

3-5 reps of each progression

Deadlift

Deadlift shrug

Front squat

Shrug and drop

Full med-ball clean

Weightlifting

Front Squat (3RM)

10 MINUTES to build to TODAY’S heavy 3 Rep.

Go by feel rather than trying to beat your all time best.

ALTERNATIVE:

Use MODERATE WEIGHT for 6 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Medicine Ball Cleans (20/14 lb)

60 Double Unders

[Double Under Scaling]

60 Tall Jump Single Unders

1:00 Double Unders

60 Double Hip Taps

60 Single Count Flutter Kicks

60 Bike