CrossFit Mile Zero – CrossFit
Partner WOD
Partner Workout (Time)
Potato Salad
Freedom (RX+)
Teams of 2
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups
Independence (RX)
200m Partner Run
20 Synchro Wall Balls (14/10)
32 Handstand Push Ups or 40 Hand Release Push Ups
200m Partner Run
20 Synchro Wall Balls (14/10)
24 Handstand Push Ups or 30 Hand Release Push Ups
200m Partner Run
20 Synchro Wall Balls (14/10)
16 Handstand Push Ups or 20 Hand Release Push Ups
200m Partner Run
20 Synchro Wall Balls (14/10)
8 Handstand Push Ups or 10 Hand Release Push Ups
Liberty
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
40 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
30 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
20 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
10 Dumbbell Push Press (light)
Target time: 15-17 minutes
Time cap: 22 minutes
Communicate with your partner when it comes to pacing on the run, breaks on the wall ball, and breaking up the HSPU/HRPU.
Wallballs are 20 reps at a time, challenge yourself to fully synchro!
Looking for plenty of fist bumps and high fives after.
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)