CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“Iceman”
Independence
Teams of 2
1000/800m Row
50 Handstand Push-Ups
800/640m Row
8 back-rack walking lunge (135/95) (each)
600/480m Row
8 front-rack walking lunge (135/95) (each)
400/320m Row
overhead walking lunge (135/95) (each)
200/160m Row
Individual Option:
For time:
500/400m Row
25 Handstand Push-Ups
400/320m Row
8 back-rack walking lunge (135/95) (each)
300/240m Row
8 front-rack walking lunge (135/95) (each)
200/120m Row
8 overhead walking lunge (135/95) (each)
100/80m Row
Target time: 22-24 minutes
Time cap: 30 minutes
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)