CrossFit Mile Zero – CrossFit
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)
“BikeErg Lactate Threshold”
4 Sets
2 Min at RPE4 (Seated)
4 Min at RPE2 (Seated)
1 Min at RPE4 (Standing)
2 Min at RPE2 (Standing)
Total: 36 Min
Workout Two (Checkmark)
“Workout Two”
Freedom (RX’d)
Every minute (10:00)
15/12 Calorie Standing Bike Erg (Or Assault Bike)
-rest 3:00-
Every minute (10:00)
10 Burpee Box Jump Overs (20)
Independence
Every minute (10:00)
12/10 Calorie Standing Bike Erg (Or Assault Bike)
rest 3:00
Every minute (10:00)
8 Burpee Box Jump Overs (20)
Liberty
Every minute (10:00)
12/10 Calorie Bike Erg (Or Assault Bike)
rest 3:00
Every minute (10:00)
8 Up Downs + Box Step Up (16)