CrossFit Mile Zero – CrossFit
Partner Workout (Time)
“Sally”
Freedom (RX+)
8 sets:
75 Double Unders
15 Burpee Deadlift (2×50/35)
75 Double Unders
-You go, I go. Round for Round-
Independence
8 sets:
60 Double Unders
15 Burpee Deadlift (2×35/25)
60 Double Unders
-You go, I go. Round for Round-
Liberty
8 sets:
50 Single Unders
15 Up Downs
50 Single Unders
-You go, I go. Round for Round-
Target time each set: 2:45-3:30
Time cap each set: 4 minutes
Minimal error on jump rope. Scale if mess ups become routine.
Hammer the Burpee DL hard to elevate your heart rate.
Remember, we’re in here to sweat and have some fun. Cheer your partner on. Sweat and relax!
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back