CrossFit – Tue, Feb 6

CrossFit Mile Zero – CrossFit

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Strength/Accessory

Back Squat

8×3, Last 3 Sets at 75%

*Complete on a 2:00 Clock

Workout

Big Ben (Time)

Freedom (RX’d)

4 Rounds

15/12 Calorie Air Bike

15 Toes to Bar

100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s)

5 Bar Muscle Ups

(KG conv: 70/45 SB, 32.5/22.5 DBs)

Independence

4 Rounds

12/10 Calorie Air Bike

12 Toes to Bar

100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s)

3 Bar Muscle Ups

(KG conv: 45/32.5 SB, 22.5/15 DBs)

Liberty

4 Rounds

10/8 Calorie Air Bike

10 Hanging Knee Raises

100ft Farmer Carry (moderate)

5 Jumping Chest to Bar

Target time: 12-14 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)