CrossFit 11/22/2022

CrossFit Mile Zero – CrossFit

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Workout (Time)

“The Turkey Pardon”

Freedom (RX+)

3 Sets (1 Set Every 8:00)

21-15-9* Calorie Row or 300m-200m-100m Run


Box Jumps (30/24)

*Women’s calories: 16-12-6


3 Sets (1 Set Every 8:00)

15-12-9* Calorie Row or 200m-150m-100m Run


Box Jumps (24/20)

Women’s calories: 12-10-8


3 Sets (1 Set Every 8:00)

15-12-9* Calorie Row or 200m-150m-100m Run


Box Step Ups (20/16)

Women’s calories: 12-10-8

Target time each set: 4:00-500

Time cap each set: 6 minutes

If you fail to meet the cap, drop all reps by 3!

Looking for challenging height for boxes and consistency on the row.

This is a moderate pace and distance.  Don’t get comfortable!

Accessory (Weight)

4 sets:

100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)

*As heavy as possible while staying balanced during carry (no leaning)

Cooldown/Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back