Mayhem Affiliate At Home 9/29/2022

CrossFit Mile Zero – CrossFit

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Active Recovery Day

5 Minutes Walk

4 Rounds

2:00 Jog

2:00 Walk

5 Minute Cool Down

Scoring:  Meters


Bonus Workout Warm-up

Warm-up (No Measure)

3 Rounds:

:30 Alternating Calf Stretch

5 Inchworm with Push-up

10 Sit-ups

5 Burpees

Demo Videos

Alternating Calf Stretch

Inchworm to Pushup

Sit Ups



Metcon (Time)

150 Single Unders


10 Sets

10 Hand Release Push Ups

10 Alternating V-Ups

10 Alternating Cossack Squats


50 Burpees

*Workout Strategy & Flow*

We don’t typically see M30 workouts with this flow, so let’s break it down.

You are going to complete 150 Single Unders at the start of the workout (yes, single unders EVEN if you have double unders)

You cannot move on to the 10 sets until all 150 of those are complete. Once you are done you have 10 sets of the following 10 Hand Release Push Ups, 10 Alternating V-Ups (meaning each side is 1 rep), 10 alternating cossack squats (meaning each side is 1 rep).

Once all 10 sets of that are complete you will move on to the burpees. You have 50 burpees to end this workout so I recommend doing 5 sets of 10 to close it out…but if you are feeling good challenge yourself to do 2 sets of 25.

Sub for Single Unders

If you don’t have a jump rope – complete 150  Line Hops  or 150  Jumping Jacks

Demo Videos

Single Unders

Hand Release Push Ups

Alternating V-Ups

Cossack Squat



:30 Upward Dog Stretch

:30 Downward Dog Stretch

2:00 Frog Stretch