19
Jul
7/20/2022
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
5 Minute PVC/Solo Stretch
-into-
6 min AMRAP
30 Row (easy pace)
5 Straight leg sit ups
5 Kip Swings
5 Scap Pullups
Workout
The Thunder Rolls (5 Rounds for time)
Freedom (RX’d)
5 sets: (Every 5:00)
50 Double Unders
25 Ab-Mat Sit Ups
15 Pull Ups
Target time each set: 3-3:30
Time cap each set: 4 minutes
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Making The Rowing Machine Suck Less