08/10/2022
Announcements
“Bring a Friend” – Saturday, August 13th
CFN Social Night at Track 7 Natomas – August 17th @ 7pm
Come hang out, bring a friend (Human or Four Legged), enjoy a cold beer and good company!
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
3 Rounds:
10 Ring Rows
10 Empty Bar or PVC Good Mornings
10 Air Squats
Rope Climb:
Skill Review/Scaling Review
Workout Prep 1 set:
1 Rope Climb
3 Front Squats
Workout
Green Eggs and Ham (5 Rounds for time)
Every 3:30
Teams of 2:
5 sets: (You Go, I Go)
2/1 Rope Climb
8 Front Squats (135/95)
Target time each set: 2:00-2:15
Time cap each set: 2:30 minutes
SOLO: Metcon (5 Rounds for reps)
Every 3:30
5 sets:
2/1 Rope Climbs
8 Front Squats (135/95)
Max Box Jump Overs until 2:30
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Accessory
Warm-up (No Measure)
Mayhem Ready: Add Pause For Better Feel