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22
Mar

03/23/2020

CrossFit Natomas – CrossFit Warm-up Warm-up (No Measure) 10 Arm Circles Forward 10 Arm Circles Backward 10 Over and Back 10 Shoulder Rotations -Then- 3...
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20
Mar

03/21/2020

CrossFit Natomas – CrossFit Warm-up (No Measure) General warmup Just get moving. A light 400 meter jog, 2 minutes on a rower or bike. Some...
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19
Mar

03/20/2020

CrossFit Natomas – CrossFit Metcon Metcon (Time) 20 Rounds: 8 Russian Swings 6 Reverse Lunges 4 Strict Presses**The Russian swings can be done with either...
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18
Mar

03/19/2020

CrossFit Natomas – Open Gym Mobility/Active Recovery Active Recovery & Mobility Work (No Measure) Row or Bike for 5 Minutes 30-45 seconds each side: Couch...
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17
Mar

03/18/2020

CrossFit Natomas – CrossFit Home WOD Metcon (Time) 4 Rounds: 400m Run 10 Ground to Overhead400m Run Scaling Options: 1. 2 mins lateral hops over...
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16
Mar

03/17/2020

CrossFit Natomas – CrossFit Metcon BOX: Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 20 Calorie Row 20 Box Jumps (24″/20″) 20 Hang Power...
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15
Mar

03/16/2020

CrossFit Natomas – CrossFit Barbell Conditioning Metcon (3 Rounds for time) 3×12 Back Squat for times **45-55% of 1RM **Rest (Sit Down) 3-5 minutes between...
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13
Mar

03/14/2020

CrossFit Natomas – CrossFit Warm-up (No Measure) 2 rounds: 300 meter row (1100/800 pace) 5 burpee broad jumps 10 russian kettlebell swings (35/25) 15 air...
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