Announcements
Bring a Buddy Week is Monday 11/6 through Saturday 11/11.
Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about!
CrossFit Mile Zero – CrossFit
Strength/Accessory
EMOM 12 (Checkmark)
EMOM 12
100m Run/Row
3 Burpees
4 Box Jumps/6 Step Ups
Workout
Workout (Time)
Boyz II Men
Freedom (RX+)
Every 6:00 ( 5 sets)
15/12 Calorie Row or 250m Run
10 Burpee Box Jump (24/20)
12/10 Calorie Row or 200m Run
10 Burpee Box Jump (24/20)
9/7 Calorie Row or 150m Run
Independence (RX)
Every 6:00 ( 5 sets)
12/10 Calorie Row or 200m Run
8 Burpee Box Jump (24/20)
10/8 Calorie Row or 150m Run
8 Burpee Box Jump (24/20)
8/6 Calorie Row or 100m Run
Liberty
Every 6:00 ( 5 sets)
10/8 Calorie Row or 150m Run
6 Burpee Box Step Up (24/20)
8/6 Calorie Row or 100m Run
6 Burpee Box Step Up (24/20)
6/4 Calorie Row or 50m Run
Target time each set: 4-5 minutes
Time cap: 6 minutes
Score your slowest round.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose