CrossFit – Tue, Feb 20

CrossFit Mile Zero – CrossFit

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Power Clean + Push Jerk

Every Minute (10:00)

5 Power Clean and Push Jerks (+15lbs total from Wk1)

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


Tear of the Roof (Time)

Freedom (RX’d)

5 Rounds

10 Shuttle Runs

15/12 Calorie Air Bike

25ft Handstand Walk (Or 2 Wall Walks)

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


5 Rounds

8 Shuttle Runs (50ft)

12/10 Calorie Air Bike

15ft Handstand Walk (Or 2 Wall Walks)


5 Rounds

8 Shuttle Runs (50ft)

10/8 Calorie Air Bike

25ft Bear Crawl

Target time: 12-14 minutes

Time cap: 16 minutes


Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)