12/22/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Running Single Unders

:30 Side to Side Single Unders

:30 Forward and backward Single Unders

10 Alternating Single-Leg Toe Touches

3 each side – Elbow-to-Instep Stretch

5 each side – Hamstring Scoop Stretch

10 Alternating Toe Touch in Plank

10 Air Squat + Good Morning

Weightlifting

Metcon (Weight)

[15:00 ]

5 Sets:

3 Paused Deadlift

with a reset at the bottom

– Build up in weight

https://youtu.be/7u-KHyh5pFg
Log weight for heaviest set of 3 completed.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3 Deadlifts (275/205)

15 Ab-Mat Sit Ups

30 Reverse Single Unders

https://youtu.be/9THBQ3xJ8vc

Cool Down

Metcon (No Measure)

2 Sets:

1:00 Banded Hamstring Stretch / Side

:30 Seated Torso Twist / Side

:30 Scorpion Stretch Hold / Side

Athletes should move through at least one set of stretching before leaving class.