CrossFit 11/15/2022

CrossFit Mile Zero – CrossFit

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Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every 90 Seconds (15 minutes) *)

Workout (Time)

“Tow Mater”

Freedom (RX+)

For Time:

30-25-20-15-10* or 400m-300m-200m-100m-50m Run

Cal Row

GHD Sit Ups (Or Stick Sit Ups)

*Women’s cals: 24-20-16-12-8


For Time:

24-20-16-12-8* or or 400m-300m-200m-100m-50m Run

Cal Row

Stick Sit Ups

Women’s cals: 20-16-12-10-6


For Time:


Cal Row

Sit ups

Target time: 10-12 minutes

Time cap: 15 minutes

Moderate to Fast Pace on the Row and Run, especially as the calories get light and distance gets shorter.

Non Stop Effort for Sit Ups.

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Tricep Smash (each)

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