CrossFit 02/04/2023

CrossFit Mile Zero – CrossFit

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Workout (Time)

We are Never Ever Getting Back Together

Freedom (RX+)

Partner Workout:

400m Run (together) (Or 1600m Bike (Split))

15 Synchro Wall Walks

800m Run (together) (Or 3200m Bike Erg (Split))

60 Overhead Squats (95/65)

400m Run (together) (Or 1600m Bike (Split))

Independence (RX)

Partner Workout:

400m Run (together)

10 Synchro Wall Walks

800m Run (together)

60 Overhead Squats (75/55)

400m Run (together)


Partner Workout:

200m Run (together)

10 Synchro Inch Worms

400m Run (together)

30 Synchro Dumbbell Front Squats (light)

200m Run (together)

Target time: 14-16 minutes

Time cap: 20 minutes

It’s a lot of shoulder stability, don’t burn out on the wall walks.

Break up the overhead squats as needed between partners.

Slowdown, take a breath, and sweat. Enjoy the Saturday pacing.

Optional Core Accessory (4 Rounds for time)

For Time/Quality:

4 Rounds

20 Abmat Situps

30 Sec Plank

30 Flutter Kicks (each side)

30 Sec Side Plank (Right)

30 Sec Side Plank (Left)

15 Seated Oblique Twists w/ medball (each side)

Coodown/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)