Mayhem Affiliate 12/31/2022

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1 set:

2:00 Row

10 Alternating Dumbbell Lunges (moderate weight).

1:00 Row

3 Strict Pull-ups or 3 Rope Raise and Lower

Workout Prep

1 set:

5/4 Calorie Row

1 Rope Climb, 3 Strict-ups or 3 Rope Raise and Lower

25′ Dumbbell Walking Lunge with Working Weight

Workout (Time)

10 rounds for time with a partner:

23/18 Calorie Row

3/2 Rope Climbs

50′ Dumbbell Walking Lunge (50s/35s)

5 rounds for time solo (*1:1 work to rest)

23/18 Calorie Row

3/2 Rope Climbs

50′ Dumbbell Walking Lunge (50s/35s)

*Record total working time as your score
Substitute 3 strict pull-ups or 3 rope raise and lowers per rope climb

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Arms/Core

3 Rounds for Quality:

10 Banded Pushups

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

100ft KB Overhead Walk (50L/50R)

Coodown/Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back