CrossFit 01/10/2023

9
Jan

CrossFit 01/10/2023

CrossFit Mile Zero – CrossFit

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Strength

Deadlift (7×5, Building up to last 2 sets at 75%)

Workout (Time)

Cannoli

Freedom (RX+)

50/40 Calorie Row or 500m Run

40 GHD’s (Or Stick Sit Ups)

30 Burpee Box Get Overs (30/24)

40 GHD’s (Or Stick Sit Ups)

50/40 Calorie Row or 500m Run

Independence (RX)

40/32 Calorie Row or 400m Run

30 Sit Ups

25 Burpee Box Get Overs (24/20)

30 Sit Ups

40/32 Calorie Row or 400m Run

Liberty

30/24 Calorie Row or 300m Run

25 Sit Ups

20 Up Downs + Box Step (20/16)

25 Sit Ups

30/24 Calorie Row or 300m Run

Target time: sub 15 minutes

Time cap: 22 minutes

This workout is all about the back half. Start off steady and see what you have left after burpees.

Come out steady on your first row or run, pick it up to close things out.

Keep any rest periods short. This is a fast one.

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)