CrossFit – Sun, Jul 5

American Fitness Co – CrossFit

Workout Option 1

Warm Up (No Measure)

Movement Prep/Activation:

0:00–10:00

AMRAP

1:00 Row (easy pace)

10 Hollow Rocks

3 Inchworms

10-second Handstand Hold

2 Zombie Rope Climbs (or 10 Ring Rows)

Workout Prep:

100m Row

10ft Handstand Walk (or 2 Wall Walks)

1 Rope Climb (or 3 Strict Pull-Ups)

Let Freedom Ring (AMRAP – Rounds and Reps)

FREEDOM (RX):

20:00 AMRAP

1000/850m Row

100ft Handstand Walk (or 8 Wall Walks)

5 Rope Climbs (or 15 Strict Pull Ups)

(Score is Rounds + Reps)

INDEPENDENCE (Intermediate):

20:00 AMRAP

1000/850m Row

50ft Handstand Walk (or 4 Wall Walks)

3 Rope Climbs (or 9 Strict Pull Ups)

LIBERTY (Beginner):

20:00 AMRAP

850/650m Row

50ft Bear Crawl

3 Zombie Rope Climbs (or 9 Jumping Rope Climbs)

Workout Option 2

Recovery Workout (Checkmark)

At EASY pace – Continuous Zone 2 Effort:

10 Minute Jog

10 Minute Row (Or Ski)

10 Minute Bike

5 Minute Jog

5 Minute Row (Or Ski)

5 Minute Bike

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.

1 min Downward Facing Dog to Cobra

1 min Roll Over to V Sit

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.