CrossFit 10/25/2022

CrossFit Mile Zero – CrossFit

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Metcon (Time)

“Morticia Addams”

Freedom (RX+)

4 Sets (1 set every 10:00)

400m Run

40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)

400m Run

Independence (RX)

4 Sets (1 set every 10:00)

300m Run

30/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike)

300m Run


4 Sets (1 set every 10:00)

200m Run

20/16 Calorie Assault Bike (Or 16/13 Calorie Echo Bike)

200m Run

Target time each set: 7-8 minutes

Time cap each set: 9 minutes

Steady Run and Bike, push the second run if able.

Stay consistent across sets +/- 15 seconds.

This is a long workout, use the first round as a “test” round.


Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)