CrossFit 02/11/2023

CrossFit Mile Zero – CrossFit

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Partner Workout (Time)


Freedom (RX+)

Teams of 2

2000/1750m Row

100 Pull-ups

1500/1300m Row

100 GHD’s (Or 100 Stick Sit ups)

1000/850m Row

100 Push Ups

500/400m Row

Independence (RX)

Teams of 2

1750/1500m Row

75 Pull-ups

1250/1100m Row

100 Stick Sit ups

1000/850m Row

75 Push Ups

500/400m Row


Teams of 2

500/400m Row

75 Ring Rows

500/400m Row

75 Sit ups

500/400m Row

75 Bar Push Ups

500/400m Row

Target time: 24-26 minutes

Time cap: 30 minutes

This workout is a long grind. Make sure to communicate with your partner to stay fresh and avoid burnout.

The row to pull up section is tough. Don’t be afraid to dial back the reps or movement there.

Have fun with your partner and enjoy a slow, Saturday sweat sesh.

Coodown/Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)