Public Whiteboard

Components

Metcon

Settings

Workout

Mayhem Affiliate 6/22/2022

Intro: 0:00 - 3:00 Warmup: 3:00 - 20:00 Workout: 20:00 - 37:00 Accessory/Mobility: 37:00 - 60:00 TARGET SCORE ● Target time: 9-11 minutes ● Time cap: 15 minutes

Warm up
BEFORE CLASS:
5XBanded 7’s
-IN-CLASS-
6 min AMRAP
30-sec single/double unders
5 Alternating V-ups (each side)
5 Knees to Elbows

Metcon (Time)

100-80-60-40-20
Double Under
20 Toes to Bar after each set

● Independence
75-60-45-30-15
Double Under
15 Toes to Bar after each set
● Liberty
100-80-60-40-20
Single Unders
15 Hanging Knee Raises after each set

Accessory

GHD Hip Extension
5 sets: 20 reps; unloaded or holding a plate or Dumbbell

Band Pull Through
4 sets: 15 reps
https://youtu.be/NO-NevrDrjE

Cooldown/Mobility

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)