Mayhem Affiliate 09/29/2022

Rock Canyon Crossfit – CrossFit

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hinshaw Warm up (10-15 minutes)

2. Workout Prep

3 sets (each)

100m Run (Build up to workout pace)

-rest 20 seconds between sets-

Workout

Metcon (Time)

“Peanut Butter Pie”

Freedom (RX’d)

Partner

5000m Run Relay

Individual Option:

10x200m Run

-Rest 1:00 between sets-

Independence

Partner

4000m Run Relay

Liberty

Partner

3000m Run Relay

Target time: 18-22 minutes

Time cap: 30 minutes

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

Accessory

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