CrossFit 12/10/2022

9
Dec

CrossFit 12/10/2022

CrossFit Mile Zero – CrossFit

View Public Whiteboard

Partner Workout (AMRAP – Rounds and Reps)

Big Booty Bloop

Freedom (RX+)

Teams of 2

AMRAP 30 Minutes

100m Dumbbell Farmer Carry (55s/45s)

50/40 Calorie Row

100 Synchro Lunges

Independence (RX)

Teams of 2

AMRAP 30 Minutes

100m Dumbbell Farmer Carry (45s/35s)

40/32 Calorie Row

70 Synchro Lunges

Liberty

Teams of 2

AMRAP 30 Minutes

100 Dumbbell Farmer Carry (light)

30/24 Calorie Row

40 Synchro Lunges

Target number of Rounds: 4+ Rounds

Minimum number of Rounds before scaling: 3 rounds

Alternate Farmers Carry and Row as needed.

Communicate during lunges.

Slow down and enjoy yourselves!

Coodown/Mobility (No Measure)

1:00 Barbell Grip Smash (each side)

1:00 Seal Pose (each side)

1:00 Lacrosse Ball Smash (each side)