CrossFit Mile Zero – CrossFit

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Strength

Deadlift

5-4-3-2-2-1-1-1 Deadlift

*Rest on a 2:00 Clock*

Workout

Workout (Time)

Count von Count

Freedom (RX+)

3 Rounds

75 Double Unders

12 Burpees

6 Wall Walks

Independence (RX)

3 Rounds

60 Double Unders

12 Burpees

4 Wall Walks

Liberty

3 Rounds

60 Single Unders

12 Up Downs

4 Inch Worms

Target time: 8-10 minutes

Time cap: 12 minutes

This is more shoulder heavy than it looks. Try to take some breaks to keep it fresh throughout.

Challenge yourself on the wall walk variation. If you can move towards the wall, change the rep count or distance traveled back.

Try to set the pace in round 1 that you’ll be able to hold in round 2. When you hit the last round, don’t hold back.

Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose