CrossFit Mile Zero – CrossFit
Strength
Back Squat
8×3 Back Squats, Build as Heavy as you would like.
* Rest 2:00 between sets *
Front Squat
8×3 Front Squats, Build as Heavy as you would like.
* Rest 2:00 between sets *
Workout
Workout (Time)
Sesame Street
Freedom (RX+)
30/24 Calorie Bike or 400m Run
-into-
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
30/24 Calorie Bike or 400m Run
Independence (RX)
24/20 Calorie Bike or 300m Run
-into-
42-30-18
Wall Balls (14/10)
Stick Sit Ups or V- Ups
-into-
24/20 Calorie Bike or 300m Run
Liberty
20/16 Calorie Bike or 250m Run
-into-
30-20-10
Wall Ball Thruster (light)
Abmat Sit-up
-into-
20/16 Calorie Bike or 250m Run
Target time: 11-13 minutes
Time cap: 16 minutes
Start off steady building throughout. Second Bike/Run should be hard!
Keep the rest in wallballs minimal. Rx+ you’re going for 2 sets max.
This workout will be mind over matter once you get into the 2nd round.
Mobility (No Measure)
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)