CrossFit Mile Zero – CrossFit
Partner WOD
Miami Riverwalk (Time)
Freedom (RX+)
Teams of 2
60 Bench Press (135/85) (split as needed)
800m Run or 2000m Bike (together)
40 Bench Press (155/95) (split as needed)
800m Run or 2000m Bike (together)
20 Bench Press (185/105) (split as needed)
800m Run or 2000m Bike (together)
Independence
Teams of 2
60 Bench Press (115/75)
600m Run or 1500m Bike (together)
40 Bench Press (135/85)
600m Run or 1500m Bike (together)
20 Bench Press (155/95)
600m Run or 1500m Bike (together)
Liberty
Teams of 2
40 Dumbbell Bench Press (light)
400m Run or 1000m Bike (together)
30 Dumbbell Bench Press (light)
400m Run or 1000m Bike (together)
20 Dumbbell Bench Press (light)
400m Run or 1000m Bike (together)
Target time: sub 18 minutes
Time cap: 25 minutes
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