Mayhem Affiliate 6/22/2022

CrossFit Juke Joint – CrossFit

Intro: 0:00 – 3:00
Warmup: 3:00 – 20:00
Workout: 20:00 – 37:00
Accessory/Mobility: 37:00 – 60:00

TARGET SCORE
● Target time: 9-11 minutes
● Time cap: 15 minutes

View Public Whiteboard

Warm-up (No Measure)

Warm up

BEFORE CLASS:

5XBanded 7’s

-IN-CLASS-

6 min AMRAP

30-sec single/double unders

5 Alternating V-ups (each side)

5 Knees to Elbows

Metcon (Time)

100-80-60-40-20

Double Under

20 Toes to Bar after each set
● Independence

75-60-45-30-15

Double Under

15 Toes to Bar after each set

● Liberty

100-80-60-40-20

Single Unders

15 Hanging Knee Raises after each set

Accessory

GHD Hip Extension

5 sets: 20 reps; unloaded or holding a plate or Dumbbell

Band Pull Through

4 sets: 15 reps

https://youtu.be/NO-NevrDrjE

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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