7/08/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

Movement Prep/Activation and Increasing Heart Rate

6 sets:

30-second Row (easy)

30-second Jump Rope

2. Workout Prep

Transition practice

3 sets:

15-second Row (fast)

10 Double Unders

-rest 30 seconds between sets-

* Practice getting right into jump roping.

Workout

Grand Finale (10 Rounds for time)

Every 2:00 (10 sets)

200/175m Row

50 Double Unders
Scaling Options:

A.

Every 2:00 (10 sets)

175/150m Row

35 Double Unders

Target time each set: 1:10 – 1:20

Time cap each set: 1:30

Workout

Metcon (4 Rounds for time)

Mini-Pump – Shoulder/Glutes

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

10 Ring Y Raise @ maintain quality

15 Weighted Hip Thrust @ heavy weight

15yd Lateral Band Walk (each direction) @ moderate weight band

-Rest 3 min b/t round-
[Seated Arnold Press](https://www.youtube.com/watch?v=D07XHj7G7iA)

[Ring Y Raise](https://www.youtube.com/watch?v=WVczdS3d9nE)

[Lateral Bank Walk](https://www.youtube.com/watch?v=ARIKLvhK5hY)

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)