15
Feb
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