07/07/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

Banded Shoulder Mobility

-into-

2 sets:

7 Box Jumps (low)

7 Thrusters (empty bar)

7 Muscle Snatch (empty bar)

3 Low Ring Muscle Up Transitions

100m Jog

2. Workout Prep

3 sets:

2 Box Jump Overs (work up in height)

2 Thrusters (build in weight)

2 Power Snatch (build in weight)

1 Muscle Up (Or 3 Chest to Bars)

Workout

Bottle Rocket (Time)

For time:

20 Box Jump Overs (30″/24″)

10 Thrusters (135/95)

10 Power Snatch (135/95)

10 Muscle Ups (Or 25 Chest to Bar)

Run 800m

10 Muscle Ups (Or 25 Chest to Bar)

10 Power Snatch (135/95)

10 Thrusters (135/95)

20 Box Jump Overs (30″/24″)

Target time: 15-17 minutes

Time cap: 30 minutes

Cooldown

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)