Mayhem Affiliate 09/27/2022

Peninsula CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

3 Rounds (each)

Partner Rowling*

(Max 5 penalty synchro burpees)

*Partner A tries to row exactly 100m, any meter above or below equals that many synchro burpees.

-into-

Hip Halo Warm-up

2. Workout Prep

2 sets:

5/4 Calorie Row

2 Burpee Over Rower

Workout

Metcon (3 Rounds for time)

“Cherry Pie”

Compete:

3 sets

21-15-9

Calorie Row (15-11-6 bike)

15-12-9

Burpee Over Rower

-Rest 1:1 between sets-

Fitness:

3 sets

16-12-8

Calorie Row (12-8-5 bike)

Burpee Over Rower

Rest 1:1 between sets

Wellness:

3 sets

12-9-6

Calorie Row (8-6-4 bike)

Up Downs

Rest 1:1 between sets

Target time each set: 4-5 minutes

Time cap each set: 6 minutes

Cooldown

Metcon (Checkmark)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Foam roll quads](https://youtu.be/NReklz6YiK4?t=5)

[Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)

Accessory

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