CrossFit 04/01/2023


CrossFit 04/01/2023

CrossFit Mile Zero – CrossFit

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Partner Workout (Time)

Ant-Man & Wasp

Freedom (RX+)

Teams of 2 (1:1)

10 Rounds (each)

3 Wall Walks

9 Front Squats (95/65)

12/10 Calorie Assault Bike


Teams of 2 (1:1)

10 Rounds (each)

2 Wall Walks

9 Front Squats (75/55)

10/8 Calorie Assault Bike


Teams of 2 (1:1)

10 Rounds (each)

3 Inch Worms

9 Dumbbell Front Squats (light)

10/8 Calorie Bike Erg

Target Time: 22-25minutes

Time Cap: 30minutes

Pacing is steady and accelerating as we move along.

One partner finishes one full round before the next partner starts.

Keep transitions short and get your Saturday sweat!

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)