CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
Swole-Sesh
Freedom (RX+)
Teams of 2
50-40-30-20-10
Calorie Row
Bench Press (135/95)
*Womens Calories: 40-32-24-16-8
300m Farmers Walk between rounds (50/35)
*One athlete works at a time, split reps as desired.
Independence (RX)
Teams of 2
50-40-30-20-10
Calorie Row
Bench Press (95/65)
250m Farmers Walk between rounds (35/25)
Liberty
Teams of 2
30-25-20-15-10
Calorie Row
Dumbbell Bench Press (light)
200m Farmers Walk between rounds (light)
Target time: 24-27 minutes
Time cap: 32 minutes
Alternate press for bench press if you benched the day prior.
Pony up with your partner and settle in for the long haul!
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)