Mayhem Affiliate 12/23/2022

Announcements

HOLIDAY HOURS:

Friday, December 23 – 9:00AM Class Only

Saturday, December 24 – CLOSED

CrossFit Natomas – CrossFit

12 Days of X-Mas (2019) (Time)

1 – Rx: 10 Double Unders

Rx+: 100m Run

2 – Muscle Ups (Ring or Bar)

3 – Toes to Bar

4 – Stone to Shoulders (90/70)

5 – Handstand Push Ups

6 – KB Goblet Squats

Rx: (53/35)

Rx+: (70/53)

7 – KB Swings

Rx: (53/35)

Rx+: (70/53)

8 – Wall Ball Shots

Rx: (20/14)

Rx+: (30/20)

9 – Burpees onto a plate – 45lbs.

10 – Box Jumps (24″/20″)

11 – DB Reverse Lunges (50’s/35’s)

**Hold a DB in each hand

however you like.

12 – Devil Presses (50’s/35’s)

Cooldown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

Accessory (Checkmark)

Mobility with Kelly Starrett

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