CrossFit Mile Zero – CrossFit
Partner Workout (Time)
Sebastian + Flounder
Freedom (RX+)
16Rounds
1 Rope Climb (Or 3 Strict Pull Ups)
2 Wall Walks
10/8 Calorie Bike
Independence (RX)
16Rounds
1 Rope Climb
1 Wall Walk
10/8 Calorie Bike
Liberty
16Rounds
3 Zombie Rope CLimbs
3 Inch Worms
8/6 Calorie Bike
Target time: 17-19 minutes
Time cap: 25 minutes
Alternate movements through the workout.
Establish your pace in the first two rounds and do your best to maintain.
Aim for 60-75 second rounds.
Just settle in and do the work, it’s Saturday.
Optional Accessory (Checkmark)
Mayhem Mini-Pump – Arms and Shoulders
4 rounds:
10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight
10 Bent Over Lateral Raises @ moderate weight
10 Standing KB Crush Grip Bicep Curl @ maintain quality
10 Tricep Dips @ moderate weight
*Rest 3 minutes b/t rounds
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)