CrossFit Mile Zero – CrossFit
Strength
Back Squat
8×3, Last 3Sets at 85%
* Complete a set on the 2 minutes *
Front Squat (8×3, Last 3Sets at 85%
* Complete a set on the 2 minutes *)
Workout (Time)
I Knew You Were Trouble
Freedom (RX+)
For Time:
50/40 Calorie Bike or 800m Run
50 Pull-ups
50/40 Calorie Bike or 800m Run
Independence (RX)
For Time:
40/32 Calorie Bike or 600m Run
35 Pull-ups
40/32 Calorie Bike or 600m Run
Liberty
For Time:
30/24 Calorie Bike or 400m Run
40 Ring Rows
30/24 Calorie Bike 400m Run
Target time: 7-9 minutes
Time cap: 12 minutes
Moderate to high intensity.
Focus on grip and kip/butterfly with an elevated heart rate. Aim for quick, big sets.
When you turn hit the last half of your second bike or run, open it up.
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)