CrossFit 09/21/2022

CrossFit Mile Zero – CrossFit

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Strength

Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets)

Start at 65% and build, no higher than 90%)

* Complete 1 set every 1:30 *

Workout

Metcon (Time)

“Rottweiler”

Freedom (RX+)

For Time:

50 Wall Balls (20/14)

60 Front Rack Dumbbell Lunges (50s/35s)

50 Wall Balls (20/14)

Independence

For Time:

50 Wall Balls (14/10)

60 Front Rack Dumbbell Lunges (35s/25s)

50 Wall Balls (14/10)

Liberty

For Time:

30 Dumbbell Thrusters

30 Lunges

30 Dumbbell Thrusters (light)

Target time: 10-12 minutes

Time cap: 16 minutes

Wallballs in 2-3 Sets, Try to keep Wallballs to 2:30-3:00

Lunges Broken into 3-4 Sets, Hands must remain on handles

Cooldown

Metcon (No Measure)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Foam roll quads](https://youtu.be/NReklz6YiK4?t=5)

[Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)