CrossFit Mile Zero – CrossFit
Partner Workout (Time)
Luke 24:6-7
Freedom (RX+): Teams of 2
6 rounds
300m Run (together) or 500m Row (split)
30 Dumbbell Lunges (50s/35s)
30 Bench Press (135/95)
Independence (RX)
6 rounds
300m Run (Or 400m Row)
30 Dumbbell Lunges (35s/25s)
30 Bench Press (115/80)
Liberty
6 rounds
200m Run (Or 300m Row)
30 Dumbbell Lunges(25/15)
30 Dumbbell Bench (light)
Target time: 20-24minutes
Time cap: 28minutes
Long and Steady Grind. Set the pace early and keep moving.
Spotters be ready on the later rounds of bench.
Not a rabbit race, more like an aggressive turtle.
Slow down, sweat, and kick off your weekend.
Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)