12/21/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 Sets:

8 Lateral Hops Over PVC

8 PVC Pass Throughs

4 Burpees

PUSH JERK PROGRESSION | 8:00

Weightlifting

Metcon (Weight)

EMOM 10:

2 Push Press

**Aim to add weight each round.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Box Jumps (24/20″)

15 Push Jerks (95/65#)

20/15 Calorie Row

Cool Down

Metcon (No Measure)

3 Sets:

:30 Lacrosse Ball / Foot

:30 Doorway Stretch / Side

:30 Standing Handstand Stretch / Side