CrossFit 07/15/2023

CrossFit Mile Zero – CrossFit

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Workout (Time)


Freedom (RX+)

Teams of 2

100 Pull-Ups Or Ring Row (Inverted)

100 Hand Release Push-ups

5000m/4000m Row

Independence (RX)

Teams of 2

75 Pull-Ups Or Ring Row (Inverted)

75 Hand Release Push-ups

4000m/3250m Row


Teams of 2

100 Ring Rows

100 Bar Push-ups

3000m/2500m Row

Target time: 26-28 minutes

Time cap: 35 minutes

Communicate with your partner to break the gymnastic work up into smaller sets to keep intensity up.

The row is going to be a long slow grind. Figure out a combo that doesn’t make it boring while you wait.

Slow down and sweat to close out the week.


Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)