CrossFit Mile Zero – CrossFit
Strength
Clean and Jerk (1×1)
Workout
Metcon (Time)
“Rooster”
Freedom (RX+)
For Time:
50 Kettlebell Swings (53/35)
30 Wall Balls (30/20)
20 Chest to Bars
30 Wall Balls (30/20)
50 Kettlebell Swings (53/35)
Independence (RX)
50 Kettlebell Swings (35/25)
30 Wall Balls (20/14)
15 Chest to Bars
30 Wall Balls (20/14)
50 Kettlebell Swings (35/25)
Liberty
50 Russian Kettlebell Swings (light)
30 Wall Ball Thrusters (light)
20 Ring Rows
30 Wall Ball Thrusters (light)
50 Russian Kettlebell Swings (light)
Target time: 10-12 minutes
Time cap: 15 minutes
Moderate Pacing, breaking into small sets
KB to start makes things Grippy, keep that in mind getting to pull ups
2-3 sets per movement
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)