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 (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
Shrug and drop
Full med-ball clean
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.
Use MODERATE WEIGHT for 6 sets.
Metcon (AMRAP – Rounds and Reps)
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