CrossFit Mile Zero – CrossFit
Strength
Split Jerk
Stay light and focus on form over 10 Rounds
* Rest 90 seconds between sets *
Push Jerk
Stay light and focus on form over 10 Rounds
* Rest 90 seconds between sets *
Push Press
Stay light and focus on form over 10 Rounds
* Rest 90 seconds between sets *
Workout (Time)
Hank Pym
Freedom (RX+)
For Time:
50 Stick Sit Ups
800m Run
50 Toes to Bar
Independence (RX)
For Time:
50 Stick Sit Ups
600m Run
25 Toes to Bar
25 Knees to Elbows
Liberty
For Time:
50 Hanging Knee Raises
25/20 Calorie Bike Erg
50 Sit Ups
Target time: 8-10 minutes
Time cap: 15 minutes
The goal is to keep moving. Break up the sets of toes to bar and knees to elbow before fatigue hits.
On the run, focus on breathing, and maintaining a steady pace.
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)