2/15/2020

CrossFit Natomas – CrossFit

Warm-up

3 rounds

100m run

10 kip swings

10 arch rocks

10 jumping air squats

Then,

PVC circuit

Chest stretch

Thread the needle

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

2 dumbbell box step-ups with 1 (50/35) db to a 24″/20″ box

4 toes to bar

6 box jumps

* Add 2 reps each round

Metcon (Distance)

Rest 3 minutes after AMRAP then,

10 minute max distance run

100m, 200m, 400m, 800m, 1 mile loop…your choice