CrossFit 7/02/2022

1
Jul

CrossFit 7/02/2022

CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Time)

“Texas Hold Em”

Freedom (RX+):

3 sets

21-15-9

Handstand Push Ups

*50ft Sled Push (4×45/3×45) after each set of Handstand Push ups*

-rest 1:1 between sets-

Independence (RX):

3 sets

15-12-9

Handstand Push Ups

(50ft Sled Push (3×45/2×45) after each set of Handstand Push ups)

rest 1:1 between sets

Liberty (Scaled):

3 sets

21-15-9

Dumbbell Push Press (light)

(50ft Sled Push (2×45/1×45) after each set of Dumbbell Push Press)

rest 1:1 between sets

**Target Score**

Target time each set: 3 – 3:30

Time cap each set: 4 minutes

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
Forward Fold Wide Leg: https://www.youtube.com/watch?v=vB5GtHh9l2Y

Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0

Trap Smash: https://www.youtube.com/watch?v=YMPtKMjWlR4