CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
Ferrari
Independence (RX)
Teams of 2
1750/1500m Row or 3500/3000m Bike
75 Handstand Push-Ups
20 back-rack lunge (135/95) (each)
20 front-rack lunge (135/95) (each)
20 overhead lunge (135/95) (each)
Liberty
Teams of 2
1500/1200m Row or 3000/2400m Bike
75 Push-ups or Bar Push-ups
60 Dumbbell Front rack walking lunge (light/each)
Target time: 15-17 minutes
Time cap: 22 minute
High intensity through the rower.
Aim for big sets on HSPU/Push Ups.
Finish by attacking lunges.
Bounce back and forth with your partner often to stay fresh once you’re off the rower!
Mobility
Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)