Mayhem Affiliate 10/19/2022

Peninsula CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Hip Halo Warmup

-into-

6 min AMRAP

30 sec assault bike (easy)

20 sec assault bike (mod)

10 sec assault bike (hard)

5 Wall Balls (focus on arm cycling)

5 world’s greatest stretch (each side)

2. Workout Prep

1 set:

5/4 Calorie Bike

5 Wall Balls (regular height)

5/4 Calorie Bike

5 Wall Balls (higher target)

Workout

Metcon (3 Rounds for time)

“You Jump, I Jump”

Compete:

3 Sets:

20/15 Cal Bike or 29/21 Cal Row

25 Wall Balls (20/14) (10’)

15/12 Cal Bike or 21/16 Cal Row

15 Wall Balls (20/14) (11’)

10/8 Cal Bike or 14/12 Cal Row

-rest 1:1 between sets-

Fitness:

3 Sets:

16/14 Cal Bike or 22/20 Cal Row

25 Wall Balls (16/14) (10’/9’)

12/10 Cal Bike or 16/14 Cal Row

15 Wall Balls (16/14) (11’/10’)

9/7 Cal Bike or 13/10 Cal Row

rest 1:1 between sets

Wellness:

3 Sets:

12/10 Cal Bike or 16/14 Cal Row

15 Wall Ball Thrusters (light)

10/8 Cal Bike or 14/12 Cal Row

15 Wall Ball Thrusters (light)

8/6 Cal Bike or 12/9 Cal Row

rest 1:1 between sets

Target time each set: 4:30-5:30

Time cap each set: 6 minutes

Cooldown/Mobility

Metcon (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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