Mayhem Affiliate 01/18/2023

Announcements

BRING-A-FRIEND -Saturday, January 21, at 9:00AM

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 Rounds

30 sec Row

30 sec Bike

30 sec Ski

5 Down Dog/Seal Pose Transition

2. Workout Prep

20 seconds on each machine at workout pace.

Workout (AMRAP – Reps)

The Land Before Time

Freedom (RX’d)

7:00 Max CalorieRow

-1:00 rest-

7:00 Max Calorie Assault Bike

-1:00 rest-

7:00 Max Shuttle Sprints (50′ = 1 Rep)

Independence

No Change to Workout

Liberty

5:00 Max Calorie Row

-1:00 rest-

5:00 Max Calorie Assault Bike

-1:00 rest-

5:00 Max Shuttle Sprints (50′ = 1 Rep)

Strength Accessory

Hang Power Snatch

Every minute (10:00)

1 Hang Power Snatch (Build up in weight as form allows)

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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