Mayhem Affiliate 09/29/2022

Peninsula CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Hinshaw Warm up (10-15 minutes)

2. Workout Prep

3 sets

100m Run/Row (Build up to workout pace)

-rest 20 seconds between sets-

Workout

Metcon (Time)

“Peanut Butter Pie”

Compete:

10x200m Run (unit #29)

-Rest 1:00 between sets-

Fitness:

10x150m Run (unit #27)

-Rest 1:00 between sets-

Wellness:

10x150m Row

-Rest 1:00 between sets-

Target time: 18-20 minutes

Time cap: 22 minutes

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Ring Transitions with band

– 10-12 minutes practice-

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

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

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

Accessory

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