08/08/2022

7
Aug

08/08/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

2:00 Run/2:00 Bike

Then

3 sets:

5 Kip Swings

5 Scap Pull-ups

5 Thrusters (empty bar – build)

Workout Prep

1 set:

5 Pull-ups

5 Thrusters

100m Run (workout pace)

Workout

Daniel (Time)

For Time:
35 Pull-ups
400m Run
21 Thrusters (75/55)
800m Run
21 Thrusters (75/55)
400m Run
35 Pull-ups

Rx+: (95/65), 50 Pull Ups

Scaled/Beginner:
35 Jumping Pull-ups
200m Run
21 Dumbbell Thrusters (light)
400m Run
21 Dumbbell Thrusters (light)
200m Run
35 Jumping Pull-ups

Target time: 16-18 minutes
Time cap: 20 minutes

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)

Accessory

Warm-up (No Measure)

Mayhem Ready: Barbell Mobility Freestyle Part 1

https://youtu.be/XUA-vy3H4Tw