CrossFit 05/15/2023

CrossFit Mile Zero – CrossFit

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Workout

Workout (2 Rounds for time)

Back to the Future

Freedom (RX+)

4 rounds:

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

-Rest 4:00-

8 rounds:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

Independence (RX)

4 rounds:

200m Run

8 Pull-ups

16 Push-ups

24 Air Squats

-Rest 4:00-

8 rounds:

100m Run

4 Pull-ups

8 Push-ups

12 Air Squats

Liberty

4 rounds:

100m Run

10 Ring Rows

15 Bar Push-ups

20 Air Squats

-Rest 4:00-

8 rounds:

50m Run

4 Jumping Pull-ups

8 Knee Push-ups

10 Air Squats

Target time each set: 14-16 minutes

Time cap each set: 18 minutes

This is a look at two Murph Strategies (Big Cindy/Little Cindy).

Try to hold a pace for each round. Come out intentionally slow in round 1.

Push Ups will still be the make or break, be ready to keep sets manageable.

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)