Mayhem Affiliate 7/30/2022

Announcements

New class time – M,W,F 9am
Starting August 1st

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Tabata Row (10 sets)

20 seconds on/10 seconds off

-into-

3 sets:

5 Single Arm Dumbbell Shoulder Press

5 Deadlifts (empty bar – build across sets)

10 Box Step Ups

2. Workout Prep

2 sets:

5 Dumbbell Shoulder to Overhead

5 Deadlifts (build up in weight)

2 Box Jump Overs (build up in height)

Solo: Metcon (Time)

5 rounds for time:

21 dumbbell shoulder to overhead (40/30)

15 deadlifts (185/135)

9 box jumps (24/20)

Team: Metcon (Time)

4 rounds for time with a partner

42 dumbbell shoulder to overhead (50/35)

30 deadlifts (225/175)

18 box jumps (30/24)