CrossFit 12/02/2022

1
Dec

CrossFit 12/02/2022

CrossFit Mile Zero – CrossFit

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Strength

Workout (Time)

Haupai Pie

Freedom (RX+)

3 Rounds:

25 Abmat Sit Ups

100′ Single Arm Farmers Carry (53/72)

25 Toes to Bar

-rest 1minutebetween rounds-

Independence (RX)

3 Rounds:

25 Abmat Sit Ups

100′ Single Arm Farmers Carry (35/53)

15 Toes to Bar or 20 Knees to Elbows

-rest 1minutebetween rounds-

Liberty

3Rounds:

20Abmat Sit Ups

100′ Single Arm Farmers Carry

15 Hanging Knee Raises

-rest 1minutebetween rounds-

Target time each set: 4-6minutes

Time cap each set: 8minutes

Toes to bar should be attempted if you can do consistent sets of 5.

Break up T2B in short quick sets.

This is a moderate paced workout that is core and grip heavy. Don’t let the later rounds get away from you by not scaling the reps down if needed.

Back Squat (7×3, Last 3 Sets at 70%)

Cooldown/Mobility (No Measure)

1:00 Barbell Grip Smash (each side)

1:00 Seal Pose (each side)

1:00 Lacrosse Ball Smash (each side)