CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

Deadlift

8×2, Pause 1 second below the knee each rep. Working up to the 50-60% range.

*On a 2:00 Clock

Workout (Time)

Oreo Dream Extreme Cheesecake

This is a repeat workout from 4/12/2022

Freedom (RX+)

For Time:

100 Burpee Box Jump Overs (24/20)

Independence (RX)

For Time:

100 Burpee Box Step Overs (24/20)

Liberty

For Time:

75 Up Down + Box Step Up (20/16)

Target time: 8-10 minutes

Time cap: 15 minutes

8-10 minutes is 10-12.5 burpees per minute.

Set a pace early and maintain throughout.

Pick it up with 10 to go!

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