CrossFit Mile Zero – CrossFit

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Workout

Coat of Many Colors (Time)

Freedom (RX+)

With a Partner

100 Calorie Bike

20 Wall Walks

100 Calorie Row

60 DB Reverse Lunges (50/35)

400m Farmers Carry (50/35)

Independence (RX)

With a Partner

90 Calorie Bike

16 Wall Walks

90 Calorie Row

60 DB Reverse Lunges (35/25)

400m Farmers Carry (35/25)

Liberty

With a Partner

80 Calorie Bike

20 Pike Walks/Inch Worms

80 Calorie Row

60 Reverse Lunges

400m Farmers Carry (moderate)

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)