Mayhem Affiliate 12/09/2022

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

1. Hip Halo + Banded 7’s

-into-

3 sets:

30-second Bike (build in pace)

5 Front Squats (empty bar)

5 Push Press (empty bar)

10-second Handstand Hold

Strength

Thruster

Heavy Thruster

* Work up to a heavy single for the day *

Workout

Workout Prep

2 sets:

5/4 Calorie Bike

3 Thrusters

*focus on steady breathing

Workout (Time)

Neil

Compete:

21-18-15-12-9 (30-26-21-16-13 row)

Calorie Bike

Thrusters (75/55)

Fitness:

16-14-12-10-8 (22-20-16-14-12 row)

Calorie Bike

Thrusters (55/35)

Wellness:

14-12-10-8-6 (20-16-14-12-9 row)

Calorie Bike

Dumbbell Thrusters (light)

Target time: 8-10 minutes

Time cap: 14 minutes

Cooldown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

()