Mayhem Affiliate 03/11/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

3 sets

1:00 Bike or Row(easy pace)

2 Zombie Rope Climbs (Or 10 Ring Rows)

5 Inch Worms

Workout Prep

2 sets:

1 Rope Climb (Half Way)

1 Wall Walk

5/4 Calorie Bike or Row(Workout pace)

Workout (Time)

With a partner for time (30′ cap)

15 Rounds

2 Rope Climbs (Or 4 Zombie Rope Climbs or 4Strict Pull Ups)

4 Wall Walks

12/9Calorie Row

Solo (30′ cap):

15 Rounds

1 Rope Climb

1 Wall Walk

10/8 Calorie Row

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Arms and Shoulders

4 rounds:

10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight

10 Bent Over Lateral Raises @ moderate weight

10 Standing KB Crush Grip Bicep Curl @ maintain quality

10 Tricep Dips @ moderate weight

*Rest 3 minutes b/t rounds

Coodown/Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)