12/27/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

10 Stagger Stance Good Mornings / Leg

10 Alternating Soldier Kicks

10 Alternating Lunges

10 Toe Touch and Jumps

ROWING TECHNIQUE | 8:00

Each athlete will row 150m x 3

with 1 minute rest in between

DEADLIFT LOADING | 6:00

5 sets – Build up to working weight (5 Unbroken Reps)

Metcon

Metcon (Time)

21 Deadlifts (225/155#)

500m Row

15 Deadlifts

500m Row

12 Deadlifts

500m Row

9 Deadlifts

500m Row
18 Minute Time Cap

If 500m Row pace is over 2:30 – scale down to 450m or limit row for 2:30.

Cool Down

Metcon (No Measure)

Stretching –

3 Sets:

:30 Groiner Stretch / Side

:30 Calf Stretch / Side

:30 Seated Torso Twist