12
Sep
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)