CrossFit Mile Zero – CrossFit

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Workout (2 Rounds for time)

Scott VanderSHOOT & Ben Freaking Davidson

Freedom (RX+)

6 Sets (1 Set every 2:30)

300m Run

15 GHD Sit Ups

-Rest 5:00-

6 Sets (1 Set every 2:30)

60 Double Unders

20 Push Ups

Independence

6 Sets (1 Set every 2:30)

300m Run

12 Stick Sit Ups

-Rest 5:00-

6 Sets (1 Set every 2:30)

30 Double Unders

15 Push Up

Liberty

6 Sets (1 Set every 2:30)

200m Bike Erg

15 Sit Ups

-Rest 5:00-

6 Sets (1 Set every 2:30)

40 Single Unders

12 Bar Push Up

Target time each set: 1:30-1:45

Time cap each set: 2:00

Moderate to Fast pace for runs on the first workout.

Break up the push ups early!

Prepare to push the pace on the first workout while settling in for the second.

Accessory

Farmer’s Carry (4×100′)

Double Carry

Reverse Lunge (4×12)

Bodyweight, DB, Barbell

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose