CrossFit Mile Zero – CrossFit

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Workout

Clark Kent (Time)

Freedom (RX’d)

Teams of 2

15 Rounds (each)

Partner 1:

1 Rope Climb

2 Wall Walks

Partner 2:

10/8 Calorie Air Bike (OR Bike Erg)

-Both athletes work at the same time. Switch when both are completed-

Independence

Teams of 2

15 Rounds (each)

Partner 1:

1 Rope Climb

1 Wall Walk

Partner 2:

10/8 Calorie Air Bike (OR Bike Erg)

-Both athletes work at the same time. Switch when both are completed-

Liberty

Teams of 2

15 Rounds (each)

Partner 1:

3 Zombie Rope Climbs

3 Inch Worms

Partner 2:

8/6 Calorie Air Bike (OR Bike Erg)

-Both athletes work at the same time. Switch when both are completed-

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)