12/20/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP –

ROW or BIKE for 2 Minutes

2 Rounds:

10 PVC PASS THROUGHS

10 HAND RELEASE PUSH UPS

10 MED BALL POWER CLEANS

GENERAL MOVEMENT PREP | 10:00

Demo handstand push-up scaling options.

Demo wall balls.

Demo the barbell power clean.

PRE-WORKOUT PREP | 5:00

Build up to Workout Weight for Power Clean

Practice 2-3 Wall Balls and HSPU (progressions) in between attempts.

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
30 Minute CAP

Cool Down

Metcon (No Measure)

OPTIONAL STRETCHING

3 Sets:

:30 Couch Stretch / Side

:30 Sit-and-Reach Stretch