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)