Mayhem Affiliate 08/12/2022

Peninsula CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. 2:00 Machine

-into-

EMOM 7min

4 Wall Ball Thrusters (light)

6 Push-ups

8 Sit Ups

2. Workout Prep

1 set:

5 Wall Balls/ Thrusters

3 Handstand Push-ups/ Push-ups

4 Alternating V-ups/deadbugs

Workout

Metcon (7 Rounds for reps)

“The Lorax”

Compete:

7 rounds

Min 1: 20 Wall Balls (20/14) to 10′ unbroken

Min 2: 12 Handstand Push-ups

Min 3: 20 Alternating V-ups

Fitness:

7 rounds

Min 1: 20 Wall Balls (14/10) 10’/9′ unbroken

Min 2: 8 Handstand Push-ups

Min 3: 16 Alternating V-ups

Wellness:

7 rounds

Min 1: 10-15 Medball or DB Thrusters (light)

Min 2: 10-15 Pushups against a box or bar

Min 3: 10-15 Sit Ups/deadbugs

Target time each set: 20-35 seconds

Time cap each set: 45 seconds

Cooldown

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory

Mayhem Ready: 3 Ways to improve your shoulder rotational power

https://youtu.be/m4vqYbVQRoA