Mayhem Affiliate 08/23/2022

Rock Canyon Crossfit – CrossFit

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3 min Assault Bike

(:30 sec easy, :20 sec mod, :10 sec fast x 3)

-into-

6 min armap:

3 Dumbbell Deadlifts

3 Dumbbell Hang Snatches

3 Devils Press

5 inch worms

2. Workout Prep

1 sets:

5/4 Calorie Bike

2 Devils Press

Workout

Metcon (6 Rounds for time)

“Hawaiian Pizza”

Freedom (RX’d)

6 sets (Every 4:00)

21/16 Calorie Assault Bike

9 Devil Press (50s/35s)

* KG DB: (22.5/15)

Independence

6 sets (Every 4:00)

16/14 Calorie Assault Bike

9 Devil Press (35s/25s)

* KG DB: (15/11.5)

Liberty

6 sets (Every 4:00)

15/12 Calorie Bike Erg

9 Alternating Dumbbell Clean and Push Press (light)

Target time each set: 1:45-2:15

Time cap each set: 2:30

* See Coaches Notes for Limited Equipment and Large Class Option

Cooldown

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

Accessory

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