Mayhem Affiliate 08/18/2022

17
Aug

Mayhem Affiliate 08/18/2022

CrossFit Mile Zero – CrossFit

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Workout

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Metcon (Time)

Independence

1200m Run

1600m Row

1200m Run

Liberty

3000m Bike Erg

1500m Row

3000m Bike Erg

Target time each set: 22-25 minutes

Time cap each set: 30 minutes

First Mile 75-80%

Row start light, moderate to hard middle, easy finish

Second Mile, start slow and finish the last 200 hard!

Gymnastics

Metcon (5 Rounds for time)

Skill Progression: Ring Support

5 sets:

20-30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –

Cooldown

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)