CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

Bench Press (Heavy Single)

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump

Workout

Great White Shark (AMRAP – Rounds and Reps)

Freedom (RX+)

12:00 Amrap

10 Single Arm Dumbbell Push Press (L) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)

10 Single Arm Dumbbell Push Press (R) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

Independence (RX)

12:00 Amrap

10 Single Arm Dumbbell Push Press (L) (35/25)

25ft Dumbbell Walking Lunge (35/25)

10 Single Arm Dumbbell Push Press (R) (35/25)

25ft Dumbbell Walking Lunge (35/25)

Liberty (Scaled)

12:00 Amrap

10 Single Arm Dumbbell Push Press (L) (15/25)

10 Alternating Step Ups (20in)

10 Single Arm Dumbbell Push Press (R) (15/25)

10 Alternating Step Ups (20in)

Target number of Rounds: 5+ 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)