CrossFit Mile Zero – CrossFit Open Gym

View Public Whiteboard

Strength

Deficit Deadlift (2 Deficit Deadlifts x 5 sets @75% of 1RM )

Perform deficit deadlifts on a 2-inch riser

Gymnastics

Strict Handstand Push up (5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU))

Workout

Metcon (AMRAP – Rounds and Reps)

“Only the Young”

Freedom (RX+)

Teams of 2

16:00 AMRAP

15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35)

P1: 200m Run

P2: 15/12 Calorie Row

*Switch at completion

Individual Option:

16:00 AMRAP

15 Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35)

200m Run

15/12 Calorie Row

Independence (RX)

Teams of 2

16:00 AMRAP

15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (35/25)

P1: 150m Run

P2: 12/10 Calorie Row

Liberty

Teams of 2

16:00 AMRAP

10 Synchro Single Arm Dumbbell Push Press (left/right) (light)

P1: 100m Run

P2: 10/9 Calorie Row

Target number of Rounds: 4+ Rounds

Minimum number of Rounds before scaling: 3.5 Rounds

Cooldown

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)

[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)