Mayhem Affiliate 02/12/2023

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-up (No Measure)Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m SprintWorkout One (Time) “BikeErg Lactate Intervals” 4800m at RPE3 -Rest 1 Min- 3200m at RPE4 -Rest 1...

Mayhem Affiliate 02/11/2023

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- Every 1:00 (7:00) 5 Ring Rows 5 Sit Ups 3 Inch Worms 2. Workout Prep 2 sets: (with partner) 30-Second Row (workout...

Mayhem Affiliate 02/10/2023

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7’s -into- Hip Halo Warmup -into- 3 sets 3 Dumbbell Front Squats (Light/practice transition)...

Mayhem Affiliate 02/09/2023

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s Warm Up -into- 3 sets: 20-Second Assault Bike (build in pace) 10 Bent Over Dumbbell Rows (Or Barbell)...

Mayhem Affiliate 02/08/2023

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) 5...

Mayhem Affiliate 02/07/2023

Rock Canyon Crossfit – CrossFitView Public WhiteboardWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 3 sets 30- second Row (build in pace) 15 Single leg Jump Rope (Left/Right) 10 Alternating V-ups 5 Deadlifts...

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