8/04/2022
Announcements
New class time – M,W,F 9am
Starting August 1st
No open gym this Saturday, August 6th due to Najera’s Baby Shower.
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
PVC CIRCUIT
–
3 Rounds:
:30 Row
3 Inch Work to Cobra
6 DB Deadlifts
:20 DB Hold
Workout Prep
Set up for all 3 workouts while working up in weight. During the 3-minute rest, athletes should prepare for their final workout weight.
Workout
Metcon (3 Rounds for distance)
3 Sets:
5 min AMRAP
40/32 Calorie Row
Max Distance Dumbbell Farmer Carry (100/70)
Rest 3 Minutes between rounds
Target number of distance each set:
Workout 1: 300ft +
Workout 2: 200ft +
Workout 3: 300ft +
Minimum distance before scaling: 100ft
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Biceps and Elbow care