08/25/2022
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
2 sets
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (reg)
2. Workout Prep
Use this time to talk to athletes about pacing, understanding the monitor, and getting their heart rate under control during the rest.
Workout
Pepperoni Pizza (8 Rounds for time)
Rx:
Teams of 2:
8 sets (each/1:1)
450/400m Row
Rx+:
Teams of 2:
8 sets (each/1:1)
500/450m Row
Scaled:
Teams of 2:
8 sets (each/1:1)
300/250m Row
Target time each set: 1:45-1:50
Time cap for each person in each set: 2 minutes
INDV: Metcon (8 Rounds for time)
Rx:
Every 4:00 for 8 Sets
500/450 Row or 400m Run
Scaled:
Every 4 Minutes for 8 Sets
300/250m Row or 200m Run
Gymnastics
Ring Dips (5 sets: 6-10 Strict Ring Dips – rest 1 min between)
Cooldown
Metcon (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min foot smash with Lacrosse ball (each side)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)