Mayhem Affiliate 10/02/2022

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm UpWarm-up (No Measure)Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m SprintWorkoutMetcon (Distance)”BikeErg Lactate Threshold” 10 Sets 200m at RPE7 400m at RPE2-3 *No...

Mayhem Affiliate 10/01/2022

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm UpWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 10:00 Amrap 30-second Bike 30 Single Unders 10 Ring Rows 10 Air Squats 2. Workout Prep With Team of 3: 2 sets: (rotate through)...

Mayhem Affiliate 09/30/2022

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm UpWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 15 PVC Passthroughs 15 Banded Air Squats 5 Step Back Lunges (each leg) 2. Workout Prep 3 sets: 4 Power...

Mayhem Affiliate 09/29/2022

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm UpWarm-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...

Mayhem Affiliate 09/28/2022

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm UpWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang...

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