CrossFit VU – CrossFit

Warm-up

Warm Up (No Measure)

200m Run

-Then-

1 ROUND

20 High Knees

20 Butt Kicks

10/10 Leg Swing

10 Alt. High Skips

Then Into…

2 ROUNDS

10 Banded Pass Throughs

10 Banded Lat Press Downs

10 Banded Pull Aparts

5 Kip Swings

10 Ring Rows

Workout

WORKOUT (AMRAP – Reps)

FREEDOM (RX)

4 SETS

ON A 5:00 CLOCK…

800m Run

Max Bar Muscle-Ups in Remaining Time

-Rest 2:00 b/t Sets-

(Score is Total Reps)

INDEPENDENCE (Intermediate)

4 SETS

ON A 5:00 CLOCK…

800m Run

Max Bar Muscle-Ups in Remaining Time (or Kipping Chest to Bar)

-Rest 2:00 b/t Sets-

(Score is Total Reps)

LIBERTY (Beginner)

4 SETS

ON A 5:00 CLOCK…

600m Run

Max Reps of ‘Up Down + Jumping Pull Ups’ in Remaining Time

-Rest 2:00 b/t Sets-

(Score is Total Reps)

Cool Down / Accessory

Optional Cool Down (No Measure)

3:00-5:00 Easy Cardio (Any Machine or Jog)

Then Into…

ON A 6:00 RUNNING CLOCK

1:00 Calf Stretch on the Wall (each)

1:00 Banded Shoulder Strap (each)

1:00 Active 90/90

(No Measure)
Calf Stretch on the Wall

Banded Shoulder Stretch

Active 90/90

Optional Accessory (Checkmark)

2 SETS

30 Russian Twist (L+R=1)

30 Flutter Kicks (L+R=1)

30 KB Side Bends (each) @ RPE 6

-Rest 1:00 b/t Sets-

(No Measure)
Russian Twist

Flutter Kicks

KB Side Bends

Optional GOWOD Activation (Checkmark)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Shoulders Global 1 min]( video )

[Calf Stretch In Downward Facing Dog 1 min]( video )

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.