19
Jul
Mayhem Affiliate 7/20/2022
CrossFit Mile Zero – CrossFit Open Gym
Workout
Metcon (Time)
“The Thunder Rolls”
Freedom (RX’d)
5 sets: (Every 5:00)
20/16 Calorie Ski (Or 20/16 Calorie Row)
20 GHD’s (Or 20 V-ups)
20 Pull-ups
Independence (RX)
5 sets: (Every 5:00)
16/14 Calorie Row
16 GHD’s (Or 16 V-ups)
16 Pull-ups
Liberty (Scaled)
5 sets: (Every 5:00)
15/12 Calorie Row
15 Sit-ups
15 Jumping Pull-ups
Target time each set: 3-3:30
Time cap each set: 4 minutes
Score Slowest Round
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Making The Rowing Machine Suck Less