CrossFit 08/23/2022

CrossFit Mile Zero – CrossFit

View Public Whiteboard


Metcon (Time)

“Hawaiian Pizza”

Freedom (RX+)

6 sets (Every 4:00)

21/16 Calorie Assault Bike

9 Devil Press (50s/35s)

Independence (RX)

6 sets (Every 4:00)

16/14 Calorie Assault Bike

9 Devil Press (35s/25s)


6 sets (Every 4:00)

15/12 Calorie Bike Erg

9 Alternating Dumbbell Clean and Push Press (light)

Target time each set: 1:45-2:15

Time cap each set: 2:30

Stimulus is moderate to high pace

If athletes don’t have 90 seconds of rest, decrease calories on bike by 5

Be willing to suffer on Devils Press


Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](

[Twisted Cross](

[Bicep Wall Stretch](