Mayhem Affiliate 02/18/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

Stretch together

Then,

5′ EMOM

2 Kettlebell Deadlifts (70/55)

4 Burpees

6 Russian Kettlebell Swings

Workout (AMRAP – Rounds and Reps)

2 Person Team:25′ AMRAP

10 Deadlifts (185/135)

15 Barbell Facing Burpees

20 Kettlebell Swings (70/55) Solo: 20′ AMRAP

5 Deadlifts (155/115)

8 Barbell Facing Burpees

10 Kettlebell Swings (55/35)

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Arms and Core

4 rounds:

10 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

10 Leaning Lateral Raise @ moderate weight

10 Barbell Drag Curls @ maintain quality

10 Standing Tricep DB French Press @ moderate weight

*Rest 3 minutes b/t rounds

Coodown/Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)