CrossFit 04/15/2023

14
Apr

CrossFit 04/15/2023

CrossFit Mile Zero – CrossFit

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Workout (Time)

Gamma Radiation

Freedom (RX+)

Partner

800m Run (Together)

100 Kettlebell Swings (70/53) (split as needed)

600m Run (together)

75 Kettlebell Swings (70/53) (split as needed)

400m Run (together)

50 Kettlebell Swings (70/53) (split as needed)

200m Run (together)

Independence (RX)

Partner

800m Run (Together)

100 Kettlebell Swings (53/35) (split)

600m Run (together)

75 Kettlebell Swings (53/35) (split)

400m Run (together)

50 Kettlebell Swings (53/35) (split)

200m Run (together)

Liberty

800m Run (together)

40 Russian Kettlebell Swings (light) (split)

600m Run (together)

30 Russian Kettlebell Swings (light) (split)

400m Run (together)

20 Russian Kettlebell Swings (light) (split)

200m Run (together)

Target time: 17-19minutes

Time cap: 25minutes

This workout is about moving steady and sweating.

Moderate pacing on the run and break up the KB swings to keep it fast.

Think of it as an easier intensity day moving into the weekend.

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)