CrossFit – Wed, Jan 31

CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

8×5, Last 3 Sets at 80%+

*Complete on a 2:00 Clock

Shoulder Press

8×5, Last 3 Sets at 80%+

*Complete on a 2:00 Clock

Workout

Cinnamon Raisin Bagel (3 Rounds for time)

Freedom (RX+)

0-5:00

6 Rounds

3 Power Snatch (135/95)

6 Burpees over Bar

5-10:00

3 Rounds

4 Wall Walks

12 Toes to Bar

10-15:00

30/27 Calorie Bike

Independence (RX)

0-5:00

6 Rounds

3 Power Snatch (95/65)

6 Burpees over Bar

5-10:00

3 Rounds

3 Wall Walks

8 Toes to Bar

10-15:00

25/22 Calorie Bike

Liberty

0-5:00

6 Rounds

3 Power Snatch (light)

6 Up Downs

5-10:00

3 Rounds

4 Wall Walks

12 Toes to Bar

10-15:00

30/27 Calorie Bike

Target time each set: 3:30

Time cap each set: 4:00

Each separate interval should be done hard.

The faster you finish, the longer you rest.

Busy groups, partner up. Start someone at the wall walks to keep the floor space open.

Cooldown/Mobility

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back