Announcements
1+1 Disco/Karaoke Night
Wednesday 6/28 6:30pm – 8:30pm
$20/couple
CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
1:00 Bike
1:00 Run
1:00 Ski
-into-
Build up on hand-over-hand sled pull or Manmaker weight
2. Workout Prep
1 set:
20-sec Bike (workout pace)
20-sec Run (workout pace)
20-sec Ski (workout pace)
10ft Sled pull (or 1 Manmaker) at workout weight
Workout
Workout (Time)
Magic Kingdom
Mayhem Affiliate version of 2023 Semifinals Workout 1
Freedom (RX’d)
3,000m Echo or Assault Bike (1.86miles)
10 Manmakers 2×50/35
2,000m Run (1mile+400m)
10 Manmakers 2×50/35
1,000m Row
10 Manmakers 2×50/35
(KG conv: Manmakers 2×22.5/15)
Independence
2,500-m Echo Bike
10 Manmakers 2×35/25
1,600-m Run
10 Manmakers 2×35/25
800-m Row
10 Manmakers 2×35/25
(KG conv:, Manmakers 2×15/10)
Liberty
2,000-m Echo Bike
10 Manmakers (light)
1,000-m Run
10 Manmakers (light)
500-m Row
10 Manmakers (light)
Target time: 25-28:00
Time cap: 30:00
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
GYM1010 
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