CrossFit Mile Zero – CrossFit
Partner Workout (Time)
2022 into 2023!
Freedom (RX+)
Teams of 2
10 sets (each/1:1)
22 American Swings (53/72)
23/18 Calorie Row
Independence (RX)
Teams of 2
10 sets (each/1:1)
22 Russian Swings (35/53)
20/16 Calorie Row
Liberty
Teams of 2
10 sets (each/1:1)
15 Russian Swings
15/12 Calorie Row
Target time: 25-30minutes
Time cap: 35minutes
Time cap each round: 3 minutes
Alternate Rounds, Partner 1 completes full round before Partner 2 goes.
Don’t let up the intensity.
Dish out some high fives, smack some butts, have fun and finish if you can!
Coodown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back