CrossFit Mile Zero – CrossFit

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Strength/Accessory

Power Snatch

Every Minute (10:00)

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout

Golden Delicious (Time)

Freedom (RX’d)

Teams of 2

10-9-8-7-6-5-4-3-2-1 (each)

50ft Shuttle Runs

* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Independence

No Change to Workout

Liberty

10-8-6-4-2 Shuttle Runs

Target time: 10-12 minutes

Time cap: 15 minutes

Strength/Accessory

Mayhem Mini-Pump –Triceps (Checkmark)

4 Rounds

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality

15 Single Arm Standing Tricep Extension w/ band

-Rest 1 min b/t rounds-

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