CrossFit – Sun, Jun 21

American Fit Co Northwest – CrossFit

Workout Option 1

Warm Up (No Measure)

Movement Prep/Activation:

9:00 Running Flow

0:00–2:00 Jump Rope or Run

2:00–4:00

2 Rounds

10m High Knees

10m Butt Kicks

10m High Skips

4:00–6:00

2 Rounds

100m Moderate Run

4 Up Downs

6:00–8:00

2 rounds

50m Faster Build

2 Smooth Burpees

8:00–9:00

Easy Walk + Breathing Reset

Workout Prep:

1:00 Run into 4 Burpees

Arrowhead Stadium (Time ↓ Shorter is Better)

FREEDOM (RX):

1 Mile Run

*Every 1:00, including 0:00, perform 4 Burpees

(Scored by Time)

I NDEPENDENCE (Intermediate):

No Change to Workout

LIBERTY (Beginner):

800m Run

*Every 1:00, including 0:00, perform 4 Up Downs

Workout Option 2

Recovery Workout (Checkmark)

4 Rounds At Continuous Zone 2 Effort:

2:00 Easy Jog or Cardio

20 Box Step Ups (20)

100ft Single Dumbbell Farmers Carry (50/35, 50ft per arm)

100ft Sled Push (moderate)

100ft Sled Drag (moderate)

*If you have a weighted vest or ruck, use it.

If Sleds are not available, sub:

Sled Push: 100ft Double Dumbbell Front Rack Carry or Bearhug Sandbag Carry

Sled Drag: 100ft Walking Lunge
Box Step Up

Single Dumbbell Farmers Carry – aka Suitcase Carry

Sled Push

Sled Drag – Straps Over Shoulders

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.

Calf Stretch in Downward Facing Dog 1 min

Roll Over to V Sit 1 min

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.