12/28/2021

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Set 1 | :30 Row Just Legs // Shoulder Taps in Plank

Set 2 | :30 Row Just Arms // Scap Shrugs Hanging From Bar

Set 3 | :30 Row // Inchworm + Push-up

Set 4 | :30 Row // Lying Toes-to-Bar

DOUBLE UNDER PROGRESSION | 5:00

TOE TO BAR PROGRESSION | 8:00

PUSH UP PROGRESSION | 5:00

Metcon

Metcon (Time)

3 Rounds:

120 Double Unders

21 Push-ups

12 Toes to Bar

Cool Down

Metcon (No Measure)

COACH-LED STRETCHING

3 Sets:

:30 Overhead Arm Stretch

:30 Banded Shoulder Stretch