CrossFit Mile Zero – CrossFit

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Workout

Clark Kent (Time)

Freedom (RX+)

Teams of 2

15 Rounds (each)

Partner 1:

1 Rope Climb

5 Devil’s Press (50/35)

Partner 2:

Max Bike Calories

-Both athletes work at the same time. Switch when Partner 1 is complete-

Independence (RX)

Teams of 2

15 Rounds (each)

Partner 1:

1 Rope Climb

5 Devil’s Press (35/25)

Partner 2:

Max Bike Calories

-Both athletes work at the same time. Switch when Partner 1 is complete-

Liberty

Teams of 2

15 Rounds (each)

Partner 1:

1 Zombie Rope Climb

5 DB Clean and Jerk (light)

Partner 2:

Max Bike Calories

-Both athletes work at the same time. Switch when Partner 1 is complete–

Target time: Sub 25 minutes

Time cap: 30 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)