07/06/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

3 Minute Bike or Row

-into-

3 sets:

5 Deadbugs

10 Kettlebell Curls + Shoulder Press (each)

3 Deadlifts (empty bar – build across sets)

Strength

Deadlift (3×5 Dead Stop Deadlifts @ 70% of 1RM)

Every 3 Minutes

Workout

Metcon (Time)

Teams of 2:

Buy in:

1800m/1500m Row

2 rounds:

30 Synchro Push-ups

–

150 Double Unders

–

30 Synchro Air Squats

–

150 Double Unders

–

15 Synchro Burpees to Plate

Cash Out:

1800m/1500m Row

Time cap: 25 minutes

Metcon (AMRAP – Rounds and Reps)

Individual Option:

AMRAP 20:00

Buy-in:

1200m/1000m Row

Then with remaining time, AMRAP of:

10 Push-ups

20 Air Squats

10 Burpees to Plate

60 Double Unders

Cooldown

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)