Mayhem Affiliate 10/22/2022

21
Oct

Mayhem Affiliate 10/22/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

Banded Warmup

-into-

6 min AMRAP

3-5 Bench Press (empty bar – build across)

3-5 Deadlift (empty bar – build across)

2. Workout Prep

1 set:

3 Bench press (at workout weight)

3 Deadlifts (at workout weight)

Workout

Metcon (Time)

With a partner (for time):

10-9-8-7-6-5-4-3-2-1

Bench Press (185/135)

1-2-3-4-5-6-7-8-9-10

Deadlift (275/205)

20 calorie row after each completed round

Solo (for time):

10-9-8-7-6-5-4-3-2-1

Bench Press (135/95)

1-2-3-4-5-6-7-8-9-10

Deadlift (205/155)

10 calorie row after each completed round

Cooldown/Mobility

Metcon (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)