CrossFit 12/31/2022

CrossFit Mile Zero – CrossFit

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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


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