CrossFit – Mon, Jul 24
Warm Up
<p>Hip Halo Warmup</p><p>-into-<br />Crossover Symmetry or Banded 7’s Warmup</p><p>-into-<br />8:00 Amrap</p><p>20 sec Assault Bike<br />4 Updowns to Seal Pose + Box Get-over<br />5 GHD’s to Parallel<br />4 Kip Swings + 2 Pull Ups<br />4 inch Worms</p>
Movement prep/Workout prep
<p>2 sets:<br />2 Burpee Box Get Overs<br />5/4 Calorie Assault Bike<br />5 GHD’s<br />1 Bar Muscle Up</p>
Freedom
Mayhem classic chipper (Time)
<p>25 Burpee Box Get Over (30/24)<br />40/32 Calorie Echo Bike<br />25 GHD Sit-Up <br />15 Bar Muscle-Up <br />25 GHD Sit-Up <br />40/32 Calorie Echo Bike<br />25 Burpee Box Get Over (30/24)</p>
<p>Affiliate compete-</p><p>25 Burpee Box Get Over (48/42)<br />40/32 Calorie Echo Bike<br />50 GHD Sit-Up<br />25 Bar Muscle-Up<br />50 GHD Sit-Up <br />40/32 Calorie Echo Bike<br />25 Burpee Box Get Over (48/42)</p>
Independence
Mayhem classic chipper (Time)
<p>25 Burpee Box Get Over (24/20)<br />32/24 Calorie Echo Bike<br />20 GHD Sit-Up (Or Stick Sit Ups)<br />10 Bar Muscle-Up (Or 20 Chest to Bar)<br />20 GHD Sit-Up (Or Stick Sit Ups)<br />32/24 Calorie Echo Bike<br />25 Burpee Box Get Over (24/20)</p>
Liberty
Mayhem classic chipper (Time)
<p>25 Up Down Box Get Over (24/20)<br />30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)<br />25 Sit Ups<br />20 Jumping Pull Ups<br />25 Sit Ups<br />30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)<br />25 Up Down Box Get Over (24/20)</p>
Mobility
<p>1 min couch stretch (each side)<br />1 min twisted cross (each side)<br />30 sec bicep stretch on wall (each side</p>
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