CrossFit 12/26/2022

25
Dec

CrossFit 12/26/2022

CrossFit Mile Zero – CrossFit

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Strength

Snatch Push Press + Overhead Squat

1 Snatch Push Press + 1 Overhead Squat:

– 8 Sets on a 1:30 Clock. Work to a moderately heavy to heavy weight

Workout (Time)

Times Square Ball Drop

Freedom (RX+)

5-10-15-20-15-10-5

Pull-ups

GHD’s (Or Stick Sit Ups)

* 2 Wall Walks after each round

Independence

4-8-12-16-12-8-4

Pull Ups

Stick Sit Ups or V-Ups

2 Wall Walks (halfway up) after each round

Liberty

5-10-15-20-15-10-5

Ring Rows

Sit Ups

2 Inch Worms to Pike Press after each round.

Target time: 10-12 minutes

Time cap: 15 minutes

Start the workout at a steady pace. Don’t burn out quickly. Kick it up a notch as the reps come back down.

Challenge yourself on the wall walks. Scale to 1 Rep if it means going all the way up the wall. Don’t cop out because it’s easier!

Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose