CrossFit VU – CrossFit

Warm-up

Warm Up (No Measure)

3 Rounds

:30 Easy Run

10 Banded Pull Aparts

10 PVC Pass Throughs

10 Samson Lunges

10 Dynamic Squat Stretches

Workout

WORKOUT (Time)

FREEDOM (RX)

FOR TIME

1000m Run

100 Push Ups

1000m Run

200 Air Squats

1000m Run

(Scored by Time)

INDEPENDENCE (Intermediate)

FOR TIME

1000m Run

75 Push Ups

1000m Run

150 Air Squats

1000m Run

(Scored by Time)

LIBERTY (Beginner)

FOR TIME

600m Run

50 Knee Push Ups

600m Run

100 Air Squats

600m Run

(Scored by Time)

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 Pec Stretch on The Ground (each)

2:00 Foam Roll Calves

2:00 Foam Roll Low Back

(No Measure)
Pec stretch on the ground

Optional Accessory (Checkmark)

3 SETS

10 Double DB Triceps Kickbacks @ RPE 7

20 Banded Triceps Press Downs

-Rest 2:00 b/t Sets-

(No Measure)
Double DB Tricep Kickback

Banded Tricep Pressdown

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.

[Roll Over To V Sit 1 min]( video )

[Plank Toe Taps 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.