Mayhem Affiliate 09/01/2022

31
Aug

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)

Accessory

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