Mayhem Affiliate 6/29/2022

CrossFit Mile Zero – CrossFit Open Gym

View Public Whiteboard

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


8 min AMRAP:

30 sec Ski Erg

5 GHD’s to parallel (focus on leg extension)

5 Wallballs (focus on breathing and arm cycling)

2. Workout Prep

1 set:

20 sec Ski (workout pace)

5 GHD’s

5 Wall Balls


Metcon (Time)


Freedom (RX’d)

For time:

20/16 Calorie Ski Erg

20 GHD Sit-ups (Or 20 V-ups)


Wall Balls (20/14)


16/13 Calorie Ski Erg

15 GHD Sit-ups (+ 6in Riser) (Or 16 V-ups)


Wall Balls (14/10)


15/12 Calorie Row

15 Abmat Sit-ups


Wall Balls Thrusters (light)

**Target Score**

Target time each set: 18-20 minutes

Time cap each set: 25 minutes


Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](

[Twisted Cross](

[Bicep Wall Stretch](