CrossFit 12/09/2022

8
Dec

CrossFit 12/09/2022

CrossFit Mile Zero – CrossFit

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Thruster

Heavy Thruster

* Work up to a heavy single for the day *

Workout (Time)

Body By Brian

Freedom (RX+)

21-18-15-12-9

Calorie Assault Bike

Thrusters (75/55)

* Womens Calories: 16-14-12-10-8

300m-200m-150m-100m-50m Run

Independence (RX)

16-14-12-10-8

Calorie Assault Bike

Thrusters (55/35)

Womens Calories: 14-12-10-8-6

300m-200m-150m-100m-50m Run

Liberty

16-14-12-10-8

Calorie Bike Erg

Dumbbell Thrusters (light)

Womens Calories: 14-12-10-8-6

Target time: 8-10 minutes

Time cap: 14 minutes

Moderate pacing on bike each round. Speed up slightly as calories get lower.

Go for broke on the thrusters. The weight is lighter, see if you can hold out.

If you need to break, do the thrusters in no more than two sets!

Strength

Cooldown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)