CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (Time)
“Howdy Partner”
Partner Throwdown Friday
Freedom (RX+):
800m run (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)
800m run (split)
Individual Option:
400m run
100 double unders
50 Dumbbell Front Squats (50s/35s)
100 double unders
400m run
Independence (RX):
800m run (split)
75 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (35s/25s)
75 double unders (each, at the same time)
800m run (split)
Liberty (Scaled):
600m run (split)
100 single unders (each, at the same time)
50 Synchro Dumbbell Front Squats (30s/20s)
100 single unders (each, at the same time)
600m run (split)
**Target Score**
Target time: 14-16 minutes
Time cap: 20 minutes
Cooldown
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
Foot Smash with Ball:
https://www.youtube.com/watch?v=636EQMF2tME
Single Leg Down Dog:
https://www.youtube.com/watch?v=zfqS2TUiqUA