Mayhem Affiliate 09/13/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

3 Rounds

300/250m Row

30 sec single unders

5 Hollow Rocks

3 Up Downs

2. Workout Prep

2 sets:

10 Double Unders

2 Inverted Burpees

2 Burpee Pull-ups

Workout

California Roll (3 Rounds for time)

Rx:

Every 4 Minutes for 3 Sets –

50 Double Unders

8 Inverted Burpees

12 Burpee Pull Ups

50 Double Unders

Inverted Burpees:

https://youtu.be/wTM7zFVrC3E

Scaled:

Every 4 Minutes for 3 Sets

50 Single Unders

8 Get Ups

12 Burpees

12 Ring Rows

50 Single Unders

Cooldown

Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)

Accessory

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