CrossFit Mile Zero – CrossFit
Workout
Clark Kent (Time)
Freedom (RX+)
Teams of 2
15 Rounds (each)
Partner 1:
1 Rope Climb
5 Devil’s Press (50/35)
Partner 2:
Max Bike Calories
-Both athletes work at the same time. Switch when Partner 1 is complete-
Independence (RX)
Teams of 2
15 Rounds (each)
Partner 1:
1 Rope Climb
5 Devil’s Press (35/25)
Partner 2:
Max Bike Calories
-Both athletes work at the same time. Switch when Partner 1 is complete-
Liberty
Teams of 2
15 Rounds (each)
Partner 1:
1 Zombie Rope Climb
5 DB Clean and Jerk (light)
Partner 2:
Max Bike Calories
-Both athletes work at the same time. Switch when Partner 1 is complete–
Target time: Sub 25 minutes
Time cap: 30 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)