Mayhem Affiliate 10/06/2022

Peninsula CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. 2:00 Row/Bike

-into-

2 sets:

10 PVC Passthroughs

15 Banded Air Squats

5 Step Back Lunges (each leg)

Workout

Metcon (11 Rounds for time)

“Led Zeppelin”

Compete:

100/80 Calorie Assault Bike (Or 140/120 Cal Row)

-Rest 3:00-

10 sets

10/8 Calorie Assault Bike (Or 14/12 Cal Row)

-Rest 30sec between sets

Fitness:

80/65 Calorie Assault Bike (Or 120/90 Cal Row)

Rest 3:00

10 sets

9/7 Calorie Assault Bike (Or 12/9 Cal Row)

-Rest 30sec between sets

Wellness:

50/40 Calorie Assault Bike (Or 70/57 Cal Row)

Rest 3:00

10 sets

30 seconds on /30 seconds off Calorie Assault Bike

Workout 1:

Target time: 6-8 minutes

Time cap: 10 minutes

Workout 2:

Target time each set: 25-35 seconds

Time cap each set: 45 seconds

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up)

Ring Muscle Ups

– 10-12 minutes practice-

Cooldown/Mobility

Metcon (No Measure)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)

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