CrossFit 12/29/2022

28
Dec

CrossFit 12/29/2022

CrossFit Mile Zero – CrossFit

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Strength

Deadlift

7×2, building up to 80%

Workout (2 Rounds for reps)

Midnight Kiss

Freedom (RX+)

3:00 Max Calorie Bike

-3:00 rest-

3:00 Max Calorie Row

-3:00 rest-

800m Run for Time

Independence (RX)

3:00 Max Calorie Row

-3:00 rest-

3:00 Max Calorie Bike

-3:00 rest-

600m Run for Time

Liberty

3:00 Max Calorie Assault Bike

-3:00 rest-

3:00 Max 25ft Shuttle Run

-3:00 rest-

400m Run for Time

Target number of reps each set: 45 + reps

Minimum number of reps before scaling: 30 reps

This is about getting uncomfortable and staying there. Expect to feel the burn in your legs as your body isn’t able to clear fast enough.

Walk around and let your heart rate recover the best you can between efforts.

When you get to the run, it’s time to take off the brakes. Score this round on next workout.

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

800m Run (Time)

Max Effort 800m Run