Mayhem Affiliate 6/25/2022

CrossFit Juke Joint – CrossFit

TARGET SCORE
● Target time each set: 1:45-2:15
● Time cap each set: 3 minutes

View Public Whiteboard

Warm-up (No Measure)

Movement Prep/Activation and Increasing Heart Rate

3:00 Row (easy pace)

-into-

3 sets

10 Single Arm Dumbbell Press (each/light)

10 Dead bugs

10 Banded Rows

Metcon (8 Rounds for time)

Every 4:00 (8 sets)

15/12 Calorie Row

10 Dumbbell Bench Press (50s/35s)

15/12 Calorie Row
● Independence

Every 4:00 (8 sets)

12/10 Calorie Row

10 Dumbbell Bench Press (35s/20s)

12/10 Calorie Row

● Liberty

Every 4:00 (8 sets)

10/9 Calorie Row

10 Bench Press (light)

10/9 Calorie Row

Accessory

Core

For Quality:

4 Rounds

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

7 Around the Worlds (each direction)

7 Plank Walk Steps (each direction)

30yd KB Front Racked/Overhead Carry (right racked/left overhead)

30yd KB Front Racked/Overhead Carry (right overhead/left racked)

*Rest 2:00 b/t sets

Cooldown/Mobility

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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