07/28/2022

Announcements

New class time – M,W,F 9am
Starting August 1st

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

2 Minutes PVC stretches

–

6 min AMRAP

30-second Row (easy pace)

5 Deadlifts (empty bar – build across sets)

10 Single Arm Dumbbell Shoulder Press (each)

Strength

Deadlift (Heavy Single in 10-12 min)

Gymnastics

Strict Handstand Push up (Max Reps)

Workout

Zebra Shark (5 Rounds for time)

Freedom (RX’d)

5 sets (1:1)

20/15 Calorie Row

15 Toes to Rings

100ft Farmer Carry

Rx+: (100s/70s)

Rx: (70s/50s)

Target time each set: 2-2:30

Time cap each set: 3 minutes

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

Warm Up

Warm-up (No Measure)

Mayhem Ready: Daily Maintenance 10Mins Sagan Hips

https://youtu.be/6apA20udc3s