Mayhem Affiliate 01/19/2023

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

Crossover Symmetry Or Banded 7’s Warm Up

-into-

6 min AMRAP

5 GHD’s to parallel (focus on leg extension)

1 strict pull up

3 Wallball Squats

3 Wallball Push Press

3 Wallballs

2. Workout Prep

With Partner

1 set:

5 GHD’s (each)

1 Strict Pull Up (each)

5 Wall Balls (each)

Workout (Time)

Cera

Freedom (RX’d)

Teams of 2

120 GHD’s (Or 120 Stick Sit Ups)

40 Strict Pull Ups

240 Wall Balls (20/14)

(KG conv WB: 9/6)

Individual Option:

50 GHD’s (Or 50 Stick Sit Ups)

20 Strict Pull Ups

100 Wall Balls (20/14)

(KG conv WB: 9/6)

Independence

Teams of 2

100 GHD’s + 6in Riser (Or 100 Stick Sit Ups)

32 Strict Pull Ups

240 Wall Balls (14/10)

(KG conv WB: 6/4)

Liberty

Teams of 2

120 Sit Ups

40 Jumping Pull-ups

200 Wall Ball Thrusters (light)

Target time: 15-17 minutes

Time cap: 22 minutes

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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