Mayhem Affiliate 09/10/2022
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Row
1:00 Run
10 Alternating V-Ups
10 Bird Dogs
3 Empty Barbell Deadlifts
2. Workout Prep
3 sets:
50m Run (Workout pace)
3 Burpees Over the Barbell
1 Power Clean (build in weight)
Workout
“Going to Work” (10 Rounds for time)
Team of 2:
10 Sets (1 set every 3:00)
200m Run (One person)
12 Burpees Over the Bar – Split Reps
4 Power Cleans (205/135) – Split Reps
Time cap each set: 2 minutes
SOLO (No Measure)
10 Sets (1 set every 3:00)
150m Run
6 Burpess Over the Bar
3 Power Cleans (165/115)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)