Mayhem Affiliate 08/12/2022
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)
Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- Every minute (7 minutes) 4 Wall Ball Thrusters (light) 6 Push-ups 8 Sit Ups
Workout Prep 1 set: 5 Wall Balls 3 Handstand Push-ups 4 Alternating V-ups
Workout
The Lorax (7 Rounds for reps)
7 rounds
Min 1: 20 Wall Balls (20/14)
Min 2: 12 Handstand Push-ups
Min 3: 20 Ab-Mat Sit Ups
Cooldown
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
Accessory
Warm-up (No Measure)
Mayhem Ready: 3 Ways to improve your shoulder rotational power