CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (Time)
“I’m the King of the World”
Freedom (RX+)
For Time:
20-18-16-14-12-10-8-6-4-2
Bench Press (155/105)
4-8-12-16-20-24-28-32-36-40
Russian Swings (72/53)
200m Run at each (-), 100m per partner
Independence
For Time:
20-18-16-14-12-10-8-6-4-2
Bench Press (135/95)
4-8-12-16-20-24-28-32-36-40
Russian Swings (53/35)
200m Run at each – (9 total), 100m per partner
Liberty
For Time:
20-18-16-14-12-10-8-6-4-2
Dumbbell Bench Press (light)
4-8-12-16-20-24-28-32-36-40
Russian Swings (light-moderate)
Break reps as needed.
Take it easy, sweat, get your heart rate up, and have fun!
Cooldown/Mobility
Metcon (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)