08/10/2022

9
Aug

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 untilĀ 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

https://youtu.be/gwrJ5q8Pmp8