CrossFit Mile Zero – CrossFit
Strength
Back Squat
8×1-3 Back Squat
* Rest on a 2:00 interval *
Front Squat
8×1-3 Front Squat
* Rest on a 2:00 interval *
Workout
Workout (Time)
Honolulu
Freedom (RX+)
4 Rounds
20/16 Calorie Bike or 300m Run
25 Box Step Ups (24/20)
Independence (RX)
4 Rounds
16/13 Calorie Bike or 250m Run
25 Box Step Ups (20/16)
Liberty
4 Rounds
12/10 Calorie Bike or 200m Run
20 Box Step Ups (20/16)
Target time: 8-10 minutes
Time cap: 14 minutes
Start off each round on the bike hard and settle in to a comfortable pace.
Be ready for your legs to burn on the step ups, but keep pushing.
Extend at the top of each rep on the box, tap at the bottom and get back up!
Overhead Squat
8×1-3 Overhead Squat
* Rest on a 2:00 interval *
Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)