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
Strength/Accessory
EMOM 18 (Checkmark)
EMOM 18
20 Seconds of Jump Rope
5 Goblet Squats (ascending weight)
5 V-Ups/Superman
Workout
Workout (Time)
Backstreet Boys
Freedom (RX+)
2 Rounds
100 Double Unders
25 DB Overhead Squats (35/25)
100 Double Unders
25 Toes to Bar
Independence (RX)
2 Rounds
100 Single Unders or 75 Double Unders
25 Goblet Squats (35/25)
100 Single Unders or 75 Double Unders
15 Toes to Bar
Liberty
2 Rounds
75 Single Unders
25 Goblet Squats (light)
75 Single Unders
25 Abmat Sit Ups
Target time: 12-14 minutes
Time cap: 16 minutes
Target time: 14-16 minutes
Time cap: 18 minutes
Mobility (No Measure)
Mobility (Checkmark)
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)