CrossFit Mile Zero – CrossFit
Workout
Return of the Jedi (Time)
Freedom (RX+)
Partner Workout:
110/100 Calorie Bike
800m Farmer’s Carry (50s/35s)
100 Lunges (50/35)
100 Alternating Hang DB Snatches (50/35)
One partner works at a time. Switch as desired.
Independence (RX)
Partner Workout:
100/90 Calorie Bike
800m Farmer’s Carry (35s/25s)
100 Lunges (35/25)
100 Alternating Hang DB Snatches (35/25)
One partner works at a time. Switch as desired.
Liberty
Partner Workout:
100/90 Calorie Bike
800m Farmer’s Carry (moderate)
100 Lunges
100 Alternating Hang DB Snatches (moderate)
One partner works at a time. Switch as desired.
Target time: 28-32 minutes
Time cap: 35 minutes
Long, slow grind.
Break the reps up as often as needed or as wanted to stay fresh as long as possible.
Settle in with your partner and have some fun!
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back