“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 sets: 30-second Jump Rope 3 Dumbbell Strict Press (each side) 4 Dumbbell Hang Power Clean 5 Suitcase Deadlifts (each side) 5 Bird Dogs (each side) 2. Workout Prep 3 sets: 10 Double Unders 3 Dumbbell Deadlifts 2 Dumbbell Hang Power Cleans 1 Dumbbell Shoulder to Overhead * Build in weight *


Fox in Socks (2 Rounds for time)

Rx: Teams of 2

3 sets: (each/1:1 – You go/I go)

50 Double Unders

12 Dumbbell Deadlifts (50s/35s)

9 Dumbbell Hang Power Cleans (50s/35s)

6 Dumbbell Shoulder to Overhead (50s/35s)

Target time per set: 2:00 mins

Time Cap: 12 mins

At 15 mins

1 set: (each/1:1 – Yo go/I go)

150 Double Unders

36 Dumbbell Deadlifts (50s/35s)

27 Dumbbell Hang Power Clean (50s/35s)

18 Dumbbell Shoulder to Overhead (50s/35s)

Time Cap: 30 mins


Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)


Warm-up (No Measure)

Mayhem Ready: Don’t Do This At The Gym (Grip Rehab)