CrossFit Mile Zero – CrossFit

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Partner WOD

Partner Workout (Time)

Nashville Hot

Freedom (RX+)

25:00 AMRAP

2 Rope Climbs (Or 8 pull ups)

10/8 Calorie Row

100′ Walking Lunge (35s/25s)

Independence (RX)

25:00 AMRAP

1 Rope Climb (or 4 pull ups)

8/7 Calorie Row

100′ Walking Lunge (25s/15s)

Liberty

25:00 AMRAP

8 Jumping Pull Ups

8/7 Calorie Row

100′ Walking Lunges

Partners can alternate as needed.

Don’t sprint this, settle in early at a lighter pace, let your heart rate elevate, and work on building endurance.

Mobility

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side