CrossFit 01/23/2023

CrossFit Mile Zero – CrossFit

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Strength

Back Squat (8×3, Last 3 Sets at 75%)

Workout (Time)

Toyota

Freedom (RX+)

For Time:

500-400-300-200-100m

Row or 600m-400m-300m-200m-100m Run

50-40-30-20-10

Air Squats

*Female Distance: 400-320-240-160-80

Independence (RX)

For Time:

500-400-300-200-100m

Row or 600m-400m-300m-200m-100m Run

40-30-20-10-5

Air Squats

-Female Distance: 400-320-240-160-80

Liberty

For Time:

400-300-200-100-50m or 400-300-200-100-50m Run

Row

25-20-15-10-5

Air Squats

Target time each set: 10-12 minutes

Time cap: 15 minutes

Start off at a moderate pace for the first 2 rounds and start to pick it up round 3.

Focus on form for the squats, don’t sacrifice full depth and extension for speed!

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)