CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Time)

“Uncle Fester”

Freedom (RX+)

5 sets each:

15/12 Calorie Row

100′ KB Farmers Carry (53s/35s)

10 Push Ups

Independence (RX)

5 sets each:

12/10 Calorie Row

100′ DB Farmers Walk (35s/25s)

10 Push Ups

Liberty

5 sets each:

10/8 Calorie Row

100′ DB Farmers Walk (25s/15s)

10 Push Ups

Rounds should be 1:30-2:00

Partner 1 completes full round before Partner 2 goes.

Hard intervals followed by big rest.

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)