Mayhem Affiliate 08/25/2022

Peninsula CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Warm up:

Hip Halo

-into-

2 sets

1:00 Row (Legs only)

1:00 Row (Arms only)

1:00 Row (both)

Workout

Gymnastics

Metcon (8 Rounds for time)

“Pepperoni Pizza”

Compete:

Teams of 2

8 sets (each/1:1)

500/450m Row

Fitness:

Teams of 2

8 sets (each/1:1)

500/400m Row

Wellness:

Teams of 2

8 sets (each/1:1)

300/250m Row

Target time each set: 1:45-1:50

Time cap each set: 2 minutes

Ring Dips (5 sets: 6-10 Strict Ring Dips – rest 1 min between)

Cooldown

Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min foot smash with Lacrosse ball (each side)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)

Accessory

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