Mayhem Affiliate 01/14/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine

-into-

3 sets

10 Single Arm Dumbbell Bench Press (Each)

10 Russian Kettlebell Swings (moderate weight)

10 Alternating V-Ups

10 Ring Rows

Workout (Time)

With a Partner:

60 Bench Press (135/95)

60 Kettlebell Swings (70/53)

60 Calorie Row

50 Bench Press (155/115)

50 Kettlebell Swings

50 Calorie Row

40 Bench Press (185/135)

40 Kettlebell Swings

40 Calorie Row

Solo:

30 Bench Press (115/85)

30 Kettlebell Swings (53/70)

30 Calorie Row

25Bench Press (135/95)

25Kettlebell Swings

25Calorie Row

20 Bench Press (155/115)

20 Kettlebell Swings

20 Calorie Row

Core: (4 Rounds for time)

4 Rounds:

15 Overhead Plate Situps

7 Alligator Rolls (each side)

30 sec Face-Up Chinese Plank

30 Flutter Kicks (each side)

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

*Rest 2:00 b/t sets
Overhead Plate Situps

Alligator Rolls

Face-Up Chinese Plank

Flutter Kicks

Offset Overhead Farmer Carry

Coodown/Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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