CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Time)

“The Capital”

Freedom (RX+)

4 rounds

10 Power Cleans (185/125)

800m Run

200m Kettlebell Carry (2×53/35)

30 Alternating Lunges

Independence (RX)

4 rounds

10 Power Cleans (135/95)

800m Run

200m Dumbbell Carry (2×35/25)

24 Alternating Lunges

Liberty

4 rounds

10 Dumbbell Power Cleans

2000m Bike Erg

200m Dumbbell Carry

20 Alternating Lunges

Target time: 30 minutes

Time cap: 36 minutes

Accessory

Metcon (4 Rounds for time)

Mayhem Mini-Pump – Shoulder/Glutes

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Alternating Double DB Shoulder Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

10 GHD Hip Raise @ maintain quality

10 Single Leg DB Hip Thrust @ moderate weight

-Rest 3 min b/t round-
[Seated Alternating Double DB Shoulder Press](https://www.youtube.com/watch?v=vV-Z2lYFduI)

[DB Snow Angel Raise](https://www.youtube.com/watch?v=BmjlQ8FtteE)

[GHD Hip Raise]( https://www.youtube.com/watch?v=-C2OcAP9fg4)

[Single Leg DB Hip Thrust](https://www.youtube.com/watch?v=cpBD6VEUtKo)

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)