Mayhem Affiliate 11/28/2022

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

1. Hip Halo Warm Up

-into-

2 sets

10 PVC Pass Throughs

5 PVC OHS

-into-

6 min AMRAP

30-sec bike/row

5 Wall ball Squats

5 Wall ball Push press

5 Reverse Lunges (each side)

Strength

Snatch Push Press + Overhead Squat

3 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Workout

Workout Prep

1 set:

5/4 Calorie Bike (or row)

5 Wall Balls

10ft Overhead Plate Lunge

Workout (4 Rounds for time)

Huli Huli Chicken

Compete:

4 sets (New set every 5:00)

20/16 Cal Bike (29/23 Cal Row)

20 Wall Balls (20/14) to 10′

50ft Overhead Plate Walking Lunge (45/25)

Fitness:

4 sets (New set every 5:00)

16/14 Cal Bike (23/20 Cal Row)

20 Wall Balls (20/14) to 10’/9′

50ft Overhead Plate Walking Lunge (25/15)

Wellness:

4 sets (New set every 5:00)

14/11 Cal Bike (20/15 Cal Row)

15 Wall Ball Thrusters (light)

50ft Walking Lunge

Target time each set: 2:15-3 minutes

Time cap each set: 3:30

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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