CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (Time)
“Texas Hold Em”
Freedom (RX+):
3 sets
21-15-9
Handstand Push Ups
*50ft Sled Push (4×45/3×45) after each set of Handstand Push ups*
-rest 1:1 between sets-
Independence (RX):
3 sets
15-12-9
Handstand Push Ups
(50ft Sled Push (3×45/2×45) after each set of Handstand Push ups)
rest 1:1 between sets
Liberty (Scaled):
3 sets
21-15-9
Dumbbell Push Press (light)
(50ft Sled Push (2×45/1×45) after each set of Dumbbell Push Press)
rest 1:1 between sets
**Target Score**
Target time each set: 3 – 3:30
Time cap each set: 4 minutes
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
Forward Fold Wide Leg: https://www.youtube.com/watch?v=vB5GtHh9l2Y
Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0
Trap Smash: https://www.youtube.com/watch?v=YMPtKMjWlR4