CrossFit Mile Zero – CrossFit

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Strength

Back Squat (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.)

Workout (Time)

“Doc Hudson”

Freedom (RX+)

Teams of 2

5 rounds

100m Kettlebell Farmer Carry (72s/53s)

15 Synchro Toes to Bar

Independence (RX)

Teams of 2

5 rounds

100m Dumbbell Farmer Carry (55s/35s)

10 Synchro Toes to Bar

Liberty

Teams of 2

5 rounds

100m Dumbbell Farmer Carry (50s/35s)

10 Synchro Hanging Knee Raises

Target time: 8-10

Time cap: 14 minutes

Break up the Farmers Walk as needed.

Toes to Bar will fatigue, especially after Tuesday.  Work with your partner to keep reps manageable.

This is going to get grippy.  Make sure to use your lats and squeeze the bar hard in the later rounds.

Cooldown/Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back