* We are in Week 2 of 9 on our Olympic lifting focused barbell cycle.
*30-Day Partner Nutrition Challenge, April 10-May 9, $20/person (sign-up at Check-in Desk)
* April Monthly Challenge - 10,000 Steps 5 days/Week
Sign into the Mayhem Affiliate - Monthly Challengeprogram in your wodify app to log your progress on the monthly challenge. Completing the challenge enters you in a raffle for winning a prize from CrossFit Mayhem.
1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7’s Warm-up-into-6 min AMRAP30 sec Bike Erg30 sec single/double unders10 sec handstand hold4 Inch Worms2. Workout Prep2 sets:100m Bike Erg (workout pace)10 Double Unders1 Wall Walk
30 Cap
5 RoundsRest 1 min between Rounds
RX24/20 Cal Bike35 Double Unders3 Wall Walks
RX+30/24 Cal Bike50 Double Unders4 Wall Walks
Scaling Idea:
5 sets16/12 Cal Bike50 Single Unders5 Inch Worms
* Target time each set: 3:45-4:30* If rounds take >5mins, scale
5 Rounds
30/24 Cal Bike60 Double Unders6 Wall Walks
- Rest 1 min
* Rounds should be <5 mins
3 Sets for Quality:
*Rest as needed between sets