Mayhem Affiliate 01/17/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Warmup

Hip Halo Warmup

-into-

6 min AMRAP

5 Dumbbell Thrusters (light weight – build across)

4 Box Step Up (Total – light weight – build across)

1:00 Assault Bike

2. Workout Prep

2 sets:

3 Dumbbell Thrusters

2 Dumbbell Box Step Ups

:30 Assault Bike

Workout (Time)

Littlefoot

Freedom (RX’d)

15-12-9

Dumbbell Thruster (50s/35s)

Dumbbell Box Step ups (50s/35s)(24/20)

20/16 Calorie Assault Bike Or 16/14 Calorie Echo Bike

Independence

15-12-9

Dumbbell Thruster (35s/25s)

Dumbbell Box Step ups (35s/25s)(24/20)

16/14 Calorie Assault Bike Or 13/11 Echo Bike )

Liberty

15-12-9

Wall Ball Thruster (light)

Wall Ball Box Step ups (light)(20/16)

12/10 Calorie Assault Bike Or 10/8 Echo Bike)

Target time: 7-9 minutes

Time cap: 11 minutes

Core Work (Checkmark)

4 Rounds

10 Single Arm Kettlebell Sit-ups (Left)

10 Single Arm Kettlebell Sit-ups (Right)

30-sec Plank Hold

*Rest 1:00 between sets

Mobility (Checkmark)

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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