Mayhem Affiliate 08/09/2022

CrossFit Juke Joint – CrossFit

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast)


6 min amrap:

3 inch worms

4 Up downs over Rower

5 Sit ups (focus on leg extension)

2. Workout Prep

1 set:

5/4 Calorie Row (workout pace)

5 GHD’s

2 Burpee over Rower


Metcon (5 Rounds for time)

“Oh, the places you’ll go”

Freedom (RX’d)

5 Sets

30/24 Calorie Row

20 GHD’s (Or 20 V-ups)

10 Burpee over rower

*Rest 3:00 between sets*


5 Sets

24/20 Calorie Row

16 GHD’s + 6in riser

8 Burpee over rower

Rest 3:00 b/t sets


5 Sets

20/15 Calorie Row

20 Sit ups

10 Up Downs

Rest 3:00 b/t sets

Target time each set: 2:35-2:50

Time cap each set: 3:30

* See Coaches Notes for Limited Equipment and Large Class Option


Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](

[Foot Smash](

[Seal Pose](


Warm-up (No Measure)

Mayhem Ready: Barbell Mobility Freestyle Part 2

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