Mayhem Affiliate 08/12/2022


Mayhem Affiliate 08/12/2022


“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


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


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](

[Pec Smash](

[Foam Roll Lats](


Warm-up (No Measure)

Mayhem Ready: 3 Ways to improve your shoulder rotational power