07/21/2022

20
Jul

07/21/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

3 sets:

150m Jog (Fire Hydrant)

3 Inch Worm to Cobra

5 Push Up to Downward Dog

5 Deadlifts (Build across sets)

Strength

Deadlift (1 Deadlifts x 5 sets @80-90% of 1RM )

Gymnastics

Strict Handstand Push-ups (5 sets :30 Max Reps)

Workout

Metcon (Time)

Teams of 2

Run 2 Miles

125 Synchro Air Squats

* Split Run as needed *

Rx+: Run with a vest

Time Cap: 20 Minutes

Metcon (Time)

Individual Option:

Run 1800m

125 Air Squats

Rx+: Run with a vest

Time Cap: 20 Minutes

Cooldown

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)

Warm Up

Warm-up (No Measure)

Mayhem Ready: Upgrade Your Basic Mobilization Routine with Vibration

https://youtu.be/1KMqLZe0PLs