CrossFit 804 – Mayhem Programming

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

8:00 AMRAP:

:30 Machine

5 Kip Swings

3 Inch Worms

5 Dynamic Squat Stretch

5 Worlds Greatest Stretch (each side)

2. Workout Prep

1 set:

3 Pull Ups

3 Push Ups

3 Sit Ups

3 Air Squats

Workout

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Freedom (RX’d)

5 sets:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

-rest 3:00 between sets-

Liberty

5 sets:

10 Ring Rows

15 Bar Push Ups

20 Sit Ups

25 Air Squats

-rest 3:00 between sets-

Target time each set: 3:30-4:30 minutes

Time cap each set: 6 minutes

Overall time cap: 42 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

()