CrossFit Mile Zero – CrossFit

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Strength

Deadlift (7×2, Last 2 Sets at 85%)

7×2, Last 2 Sets at 85%

* Complete a set on the 2 minutes

Workout (Time)

Not My Gumdrop Buttons

Freedom (RX+)

3 Rounds

400m Run

21 GHD’s (Or Stick Sit Ups)

3 Rope Climbs (Or 15 Pull-ups)

Independence (RX)

3 Rounds

400m Run or 400m/350m Row

21 Abmat Sit Ups

2 Rope Climbs (Or 10 Pull-ups)

Liberty

3 Rounds

200m Run or 200m Row

21 Sit Ups

6 Zombie Rope Climbs

Target time: 8-10 minutes

Time cap: 15 minutes

Moderate pacing throughout. Reps and movements should be able to move through unbroken.

The differentiator is in the run/row. If you want to make this workout harder, push the pace.

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)