Mayhem Affiliate 11/24/2022

Announcements

2022 – HOLIDAY SCHEDULE:
Thursday, (Thanksgiving Day) November 24: 9:00AM ONLY

Friday, (Day after Thanksgiving), November 25: CLOSED ALL DAY 

Saturday, November 26: 9:00AM CLASS, 10-12PM OPEN GYM 

CrossFit Natomas – CrossFit

Warm-up (No Measure)

Banded Shoulder Mobility Work

-into-

8 min AMRAP

100m Jog

3 Inch Worm to Cobra

5 Medicine Ball Thrusters

5 Kip Swings

5 Kip Knee Raises

TurDucKen (AMRAP – Rounds and Reps)

Teams of 2
30 Minute AMRAP:

Buy-in: 400m Sled Drag (135/95)

-Then with remaining time-
AMRAP of:
100 Double Unders
50 Wall Ball Shots (20/14)
400m Run
30 Toes to Bar
20 Burpees Over the Bar
10 Clusters (135/95)
5 Muscle Ups

**Split reps as needed including run.

Solo TurDucKen (AMRAP – Rounds and Reps)

30 Minute AMRAP:

Buy-in: 600m Sandbag Run

Then with remaining time:
AMRAP of >

50 Double Unders
25 Wall Ball Shots (20/14)
200m Run
15 Toes to Bar
10 Burpees Over the Bar
5 Clusters (135/95)
3 Muscle Ups

()

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

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