CrossFit 04/08/2023

CrossFit Mile Zero – CrossFit

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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)


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)