CrossFit – Wed, Feb 21

CrossFit Mile Zero – CrossFit

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Workout

Count ‘Em (Time)

Freedom (RX+)

4 Rounds on a 7:00 Clock

200m Run or 250m Row

20 Box Jump Overs (24/20)

20 Handstand Push Ups

20 GHD or V-Ups

*Rest with remaining Time

Independence (RX)

4 Rounds on a 7:00 Clock

200m Run or 250m Row

16 Box Jump/Step Overs (24/20)

16 Handstand Push Ups

16 V-Ups

*Rest with remaining Time

Liberty

4 Rounds on a 7:00 Clock

150m Run or 200m Row

16 Step Ups (20/16)

16 Hand Release Push Ups

16 Ab Mat Sit Ups

*Rest with remaining Time

Target time per Rounds: 3-3:30

Minimum time before scaling: 4:00

Aim for unbroken on everything outside of handstand push ups.

Do your best to keep rest periods short and right back to movement.

Ideally you’re finishing with plenty of rest round to round.

Cooldown/Mobility

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)