CrossFit 11/28/2022

27
Nov

CrossFit 11/28/2022

CrossFit Mile Zero – CrossFit

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Strength

Workout (Time)

Huli Huli Chicken

Freedom (RX+)

4 sets (New set every 5:00)

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

20 Wall Balls (20/14)

16 Overhead Plate Lunge (45/25)

Independence (RX)

4 sets (New set every 5:00)

16/14 Calorie Assault Bike (15/12 Calorie Echo)

20 Wall Balls (14/10)

16 Overhead Plate Lunge (25/15)

Liberty

4 sets (New set every 5:00)

15/12 Calorie Bike Erg

15 Wall Ball Thrusters (light)

16 Lunge

Target time each set: 2:15-3 minutes

Time cap each set: 3:30

The bike should be 75 seconds or less, otherwise scale.

Aim to go unbroken for wallballs and lunges.

This is harder than it looks, accept that it’s going to hurt.¬† If round 1 is tough, SCALE!

Snatch Push Press + Overhead Squat

3 Snatch Push Press + 1 Overhead Squat:

РWork up to a heavy in 10 minutes (5 Sets every 2:00)

Cooldown/Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)