Mayhem Affiliate 12/21/2022

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Hip Halo Warm Up

-into-

3 sets:

5 Empty Bar Front Squats

5 Empty Bar Shoulder Press

3 Empty Bar Push Jerks

10 Alternating V-Ups

Strength

Front Squat + Push Press + Push Jerk

1 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Workout

Workout Prep

2 sets:

2 Pull-up variation

3 Push up variation

4 Air Squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Cindy Lou Who

Compete:

AMRAP 20 Minutes

5 Pull-ups

10 Push-ups

15 Squats

Fitness:

AMRAP 20 Minutes

4 Pull-ups

8 Push-ups

12 Squats

Wellness:

AMRAP 20 Minutes

4 Jumping Pull Ups/Ring Rows

8 Bar Push Ups

12 Air Squats to a Box

Target Rounds: 20+ rounds

Minimum Rounds before Scaling: 11 rounds

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose