11
Jul
07/12/2022
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
Active Stretches
-into-
3 Rounds:
30 sec row easy pace
5 Dumbbell Deadlifts (light weight)
3 Up-Downs
5 Bench Press (empty bar – slow and controlled)
Strength
Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM )
*2-3 second pause at the bottom*
Gymnastics
Box Jumps (5×5)
Utilize a challenging height. No rebounding.
Workout
Any Way You Want It (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*20 DB Hops after each set
Target time: 12-14 minutes
Time cap: 16 minutes