12/17/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Dynamic Warm-up and Running Warm-up

Allow athletes to move on their own.

Take athletes through the running warm-up for 3-4 rounds of the running warm-up.

2 Sets:

:30 Leg Swings / Side

:30 Alternating Single-Leg Deadlifts

Running Warm-up

:20 seconds or 100-ft. (30m) of each movement

Focus on helping athletes stay light on their feet, flex at the foot and ankle, and keep their pulling foot directly under their hips.

1) Soldiers Kicks

2) Elbow-to-Instep

3) Hopping Drill

4) :20 Hopping Drill into :20 Jog

5) Single-Foot Pull Right

6) Single-Foot Pull Left

Conditioning

Metcon (Time)

JERRY

For Time:

1 Mile Run

2000/1600m Row

1 Mile Run