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Components
Metcon
Metcon
Settings
Location
(All)
Rock Canyon Crossfit
Program
CrossFit
Teens
Date
Workout
Mayhem Affiliate 09/27/2022 - Rock Canyon Crossfit
Class
(All)
Tuesday 6AM CrossFit
Tuesday 7AM CrossFit
Tuesday 8AM CrossFit
Tuesday 9AM CrossFit
Tuesday 5PM CrossFit
Tuesday 6PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Mayhem Affiliate 09/27/2022
Warm Up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm-up
-into-
3 Rounds (each)
Partner Rowling
(Max 5 penalty synchro burpees)
2. Workout Prep
2 sets:
5/4 Calorie Row
2 Burpee Over Rower
Workout
Metcon (3 Rounds for time)
"Cherry Pie"
Freedom (RX'd)
3 sets
21-15-9
Calorie Row
15-12-9
Burpee Over Rower
-Rest 1:1 between sets-
*Females Calories: 16-12-8
Independence
3 sets
16-12-8
Calorie Row
Burpee Over Rower
Rest 1:1 between sets
Liberty
3 sets
12-9-6
Calorie Row
Up Downs
Rest 1:1 between sets
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Cooldown
Metcon (Checkmark)
1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)
[Seal Pose](
https://www.youtube.com/watch?v=eln0jlSQkI0
)
[Foam roll quads](
https://youtu.be/NReklz6YiK4?t=5
)
[Foam roll glutes and IT band](
https://www.youtube.com/watch?v=b8Su5Svij_4
)
Accessory
Mayhem Ready: Barbell is out, let's mobilize the arm
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 27, 2022
Male Clients
1
Jeffrey
Grigg
Tuesday 6AM CrossFit
15:45
Female Clients
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