Mayhem Affiliate 09/01/2022
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
3 Sets:
3 Inch Worm to Cobra
5 PVC Kang Squats
5/5 Kneeling Single DB Presses – light weight
R1 – 10 Step Ups
R2 – 8 Box Jumps
R3 – 6 Box Jump Overs
Workout Prep:
with your partner
Practice –
10-20 Double Unders
3 Stone to Shoulders
3 Box Jump Overs
3/3 Shoulder to OH
Workout
Metcon (AMRAP – Reps)
“Who did this?”
– Team of 2 –
4 Rounds:
Minute 1 – Max Synchro Double Unders
M2 – Rest
Minute 3 – Max Synchro Stone to Shoulders (90/70)
M4 – Rest
Minute 5- Max Synchro Box Jump Overs (24″/20″)
M6 – Rest
Metcon (AMRAP – Reps)
Solo Version
4 Rounds:
Minute 1 – Max Double Unders
M2 – Rest
Minute 3 – Max Stone to Shoulders (90/70)
M4 – Rest
Minute 5- Max Box Jump Overs (24″/20″)
M6 – Rest
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)