08/23/2022
Announcements
NurtiShop Downtown will be @ CFN on Wednesday, 8/24 from 4-7pm. Come check out their supplements. In-body scan will be available to our members.
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
3 min Row
(:30 sec easy, :20 sec mod, :10 sec fast x 3) -into-
6 min armap:
3 Dumbbell Deadlifts
3 Dumbbell Hang Snatches
3 Devils Press 5 inch worms
2. Workout Prep
1 set:
8/6 Calorie Row
2 Devils Press
Workout
Hawaiian Pizza (6 Rounds for time)
Rx:
6 sets (Every 4:00)
25/20 Calorie Row
9 Devil Press (40’s/25s)
Rx+:
6 sets (Every 4:00)
30/25 Calorie Row
9 Devil Press (50s/35s)
Beginner:
6 sets (Every 4:00)
15/12 Calorie Row
9 Alternating Dumbbell Clean and Push Press (light)
Target time each set: 1:45-2:15
Time cap each set: 2:30
Cooldown
Metcon (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)