Mayhem Affiliate 03/31/2023

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up

-into-

3 set:

1:00 Assault Bike (build in pace)

5 Muscle cleans (empty bar)

5 Front Squats (empty bar)

5 Inch Worms

10 Alternating V-Ups

2. Workout Prep

2 sets:

1 Wall Walk

3 Front Squats (build in weight)

5/4 Calorie Assault Bike (at workout pace)

Workout (Time)

Ant-Man & Wasp

Freedom (RX’d)

Teams of 2 (1:1)

8 Rounds (each)

3 Wall Walks

9 Front Squats (95/65)

12/10 Calorie Assault Bike

(KG Conv: FS 43/29)

Independence

Teams of 2 (1:1)

8 Rounds (each)

2 Wall Walks

9 Front Squats (75/55)

10/8 Calorie Assault Bike

(KG Conv: FS 34/25)

Liberty

Teams of 2 (1:1)

8 Rounds (each)

3 Inch Worms

9 Dumbbell Front Squats (light)

10/8 Calorie Bike Erg

Target Time: 18-20 minutes

Time Cap: 25 minutes

Accessory (Checkmark)

3 rounds

10 Overhead Plate Sit ups

20 Kettlebell Front Rack Marches (each side – as heavy as possible while form can be maintained)

30 Flutters Kicks (each side)

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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