Announcements

Bring a Buddy Week is Monday 11/6 through Saturday 11/11.

Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about!

CrossFit Mile Zero – CrossFit

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Workout

Workout (AMRAP – Rounds and Reps)

“It’s just a bunch of hocus pocus”

Freedom (RX’+ (Dec 10 2022)

Teams of 2

AMRAP 30 Minutes

100m Dumbbell Farmer Carry (70s/50s)

50/40 Calorie Row

30 Synchro Lunges

Independence (RX)

Teams of 2

AMRAP 30 Minutes

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

40/32 Calorie Row

30 Synchro Lunges

Liberty

Teams of 2

AMRAP 30 Minutes

100m Dumbbell Farmer Carry (light)

30/24 Calorie Row

20 Synchro Box Step Ups (20)

Target number of Rounds: 4+ Rounds

Minimum number of Rounds before scaling: 3 rounds

Find a partner to split up the carries and row and keep on moving through this 30 minute grind.

There’s not much to think about here, the movements are easier on the body and the time will seem like it isn’t moving. Just turn everything off.

Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)