CrossFit Mile Zero – CrossFit
Strength
Back Squat
7×2, Last 2 Sets at 70%
* Rest 2 minutes between sets *
Front Squat
7×2, Last 2 Sets at 70%
* Rest 2 minutes between sets *
Overhead Squat
7×2, Last 2 Sets at 70%
* Rest 2 minutes between sets *
Workout (Time)
John 19:30
Freedom (RX+)
Teams of 2
100 V-Ups
30 Power Cleans (185/125)
10x100ft( 5 each) Dumbbell Farmer Carry (70s/50s)
Independence (RX)
Teams of 2
80 V-Ups
30 Power Cleans (135/95)
10x100ft (5 each) Dumbbell Farmer Carry (50s/35s)
Liberty
Teams of 2
100 Sit Ups
30 D-Ball Slams (light) (Or Power Cleans (light)
10x100ft Dumbbell Farmer Carry (5 each, light)
Target time: 8-10 minutes
Time cap: 16 minutes
Break up reps as needed to maintain a sustainable pace.
Move with purpose and communicate with each other.
Remember this workout is about your partner. Don’t forget to hook a brother or sister up!
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back