CrossFit Mile Zero – CrossFit

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Strength

Deadlift (7×3, building to 70%)

7×3, Last 2 Sets at 70%

* Complete a set on the 2 minutes *

Workout (Time)

Cory & Topanga

Freedom (RX+)

5 sets

500/450m Row or 500m Run

50 Double Unders

– Rest 1:00 between sets –

Independence (RX)

5 Sets

450/375m Row or 400m Run

35 Double Unders

– Rest 1:00 between sets –

Liberty

5 Sets

300/250m Row or 300m Run

50 Single Unders

– Rest 1:00 between sets –

18 Minute Time Cap

This is a moderately high intensity workout. Push the row and run pace to a hard, but repeatable, number round over round.

This workout is all about the double unders. Don’t easy up on the cardio, see what you’re made of attempting to hit big sets with a spiked heart rate.

Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back