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CrossFit Epically Awesome
CrossFit in Fort Walton Beach, FL
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TODAY'S WOD
WOD
Mayhem Affiliate 08/09/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3 minute Row - 3 x (30 sec easy, 20 sec med, 10 sec fast)
-into-
6 min amrap:
3 inch worms
4 Up downs over Rower
5 Sit ups (focus on leg extension)
2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
5 GHD’s
2 Burpee over Rower
3 minute Row - 3 x (30 sec easy, 20 sec med, 10 sec fast)
-into-
6 min amrap:
3 inch worms
4 Up downs over Rower
5 Sit ups (focus on leg extension)
2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
5 GHD’s
2 Burpee over Rower
Workout
Metcon (5 Rounds for reps)
"Oh, the places you’ll go"
Freedom (RX'd)
5 Sets
30/24 Calorie Row
20 GHD’s (Or 20 V-ups)
10 Burpee over rower
*Rest 3:00 between sets*
Independence
5 Sets
24/20 Calorie Row
16 GHD’s + 6in riser
8 Burpee over rower
Rest 3:00 b/t sets
Liberty
5 Sets
20/15 Calorie Row
20 Sit ups
10 Up Downs
Rest 3:00 b/t sets
Target time each set: 2:35-2:50
Time cap each set: 3:30
* See Coaches Notes for Limited Equipment and Large Class Option
Freedom (RX'd)
5 Sets
30/24 Calorie Row
20 GHD’s (Or 20 V-ups)
10 Burpee over rower
*Rest 3:00 between sets*
Independence
5 Sets
24/20 Calorie Row
16 GHD’s + 6in riser
8 Burpee over rower
Rest 3:00 b/t sets
Liberty
5 Sets
20/15 Calorie Row
20 Sit ups
10 Up Downs
Rest 3:00 b/t sets
Target time each set: 2:35-2:50
Time cap each set: 3:30
* See Coaches Notes for Limited Equipment and Large Class Option
Cooldown
Warm-up
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch]()
[Foot Smash]()
[Seal Pose]()
[Foot Smash]()
[Seal Pose]()
Accessory
Warm-up
Mayhem Ready: Barbell Mobility Freestyle Part 2
- 850-240-2406
- 314 Eglin Parkway NE, Fort Walton Beach, FL
- 850-329-8565
- 314 Eglin Parkway NE, Fort Walton Beach, FL