CrossFit Mile Zero – CrossFit

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Partner WOD

Partner Workout (Time)

“The 1961 Ferrari 250GT California”

Freedom (RX+)

375/300 Cal Bike

*Partner Must Hold 2×70/50 in farmers hold

*Switch on the bike as desired

Independence

Partner Workout:

300/240 Cal Bike

(Partner Must Hold 2×50/35 in farmers hold)

(Switch on the bike as desired)

Liberty

Partner Workout:

250/200 Calorie Bike

(Partner Must Hold 2xmoderate in farmers hold)

(Switch on the bike as desired)

Target time: 28-32 minutes

Time cap: 40 minutes

Ramp up the bike as fast as you can to build calories before switching out with your partner.

This is a long one today. Embrace it.

Mobility

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side