CrossFit Mile Zero – CrossFit
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