CrossFit 03/11/2023

CrossFit Mile Zero – CrossFit

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Partner Workout (Time)

Sebastian + Flounder

Freedom (RX+)


1 Rope Climb (Or 3 Strict Pull Ups)

2 Wall Walks

10/8 Calorie Bike

Independence (RX)


1 Rope Climb

1 Wall Walk

10/8 Calorie Bike



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)