CrossFit 07/01/2022

30
Jun

CrossFit 07/01/2022

CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Time)

“Howdy Partner”

Partner Throwdown Friday

Freedom (RX+):

800m run (split)

100 double unders (each, at the same time)

50 Synchro Dumbbell Front Squats (50s/35s)

100 double unders (each, at the same time)

800m run (split)

Individual Option:

400m run

100 double unders

50 Dumbbell Front Squats (50s/35s)

100 double unders

400m run

Independence (RX):

800m run (split)

75 double unders (each, at the same time)

50 Synchro Dumbbell Front Squats (35s/25s)

75 double unders (each, at the same time)

800m run (split)

Liberty (Scaled):

600m run (split)

100 single unders (each, at the same time)

50 Synchro Dumbbell Front Squats (30s/20s)

100 single unders (each, at the same time)

600m run (split)

**Target Score**

Target time: 14-16 minutes

Time cap: 20 minutes

Cooldown

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
Foot Smash with Ball:

https://www.youtube.com/watch?v=636EQMF2tME

Single Leg Down Dog:

https://www.youtube.com/watch?v=zfqS2TUiqUA