CrossFit Mile Zero – CrossFit
Strength
Deadlift (1 Deadlifts x 5 sets @80-90% of 1RM )
Gymnastics
Strict Deficit Handstand Push-ups (5 sets of 50% max reps)
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Workout
Metcon (Time)
“Callin’ Baton Rouge”
Freedom (RX+)
Teams of 2
200/160 Calorie Assault Bike (Or 170/135 Calorie Echo bike)
125 Synchro Air Squats
* Split Bike calories as needed *
Individual Option:
75/55 Calorie Assault Bike
125 Air Squats
Independence (RX)
Teams of 2
175/130 Calorie Assault Bike or 150/120 Calorie Echo bike
125 Synchro Air Squats
Liberty (Scaled)
Teams of 2
150/120 Calorie Row
75 Synchro Air Squats
Target time: 13-15 minutes
Time cap: 20 minutes
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)