Mayhem Affiliate 10/25/2022

CrossFit Juke Joint – CrossFit

View Public Whiteboard


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hinshaw Warm Up (12-15 minutes)

2. Workout Prep

2 sets:

50m Run (workout pace)

5/4 Calorie Bike (workout pace)

-rest 30 seconds between sets-


Metcon (4 Rounds for time)

“Morticia Addams”

Freedom (RX’d)

4 Sets (1 set every 10:00)

400m Run

40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)

400m Run


4 Sets (1 set every 10:00)

300m Run

30/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike)

300m Run


4 Sets (1 set every 10:00)

200m Run

20/16 Calorie Assault Bike (Or 16/13 Calorie Echo Bike)

200m Run

Target time each set: 7-8 minutes

Time cap each set: 9 minutes


Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)


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