CrossFit Mile Zero – CrossFit
Workout
“Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time)
Freedom (RX’d)
20 Squat Snatch (95/65)
30/24 Calorie Air Bike
40 Toes to bar
-rest 5 minutes-
40 Toes to bar
30/24 Calorie Air Bike
20 Squat Snatch (95/65)
(KG conv: 43/29)
Independence
20 Squat Snatch (75/55)
25/20 Calorie Air Bike
30 Toes to bar
-rest 5 minutes-
30 Toes to bar
25/20 Calorie Air Bike
20 Squat Snatch (75/55)
(KG conv: 34/25)
Liberty
20 Dumbbell Snatch (light)
20/16 Calorie Air Bike
20 Hanging Knee Raises
-rest 5 minutes-
20 Hanging Knee Raises
20/16 Calorie Air Bike
20 Dumbbell Snatch (light)
Target time each set: 6:00-7:00
Time cap each set: 9 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose