CrossFit Mile Zero – CrossFit
Strength
Shoulder Press
8×3, Last 3 Sets at 85%
*Complete on a 2:00 Clock*
Bench Press
8×3, Last 3 Sets at 85%
*Complete on a 2:00 Clock*
Workout
Workout (Time)
“Man, you smell like Phys. Ed”
Freedom (RX+)
5-4-3-2-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (70/53)
Calorie Row
(Women Calories: 20-16-12-8-4 or 200m Run)
Independence (RX)
4-3-2-1-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (53/35)
20-16-12-8-4
Calorie Row
(Women Calories: 16-12-10-6-4 or 150m Run)
Liberty
5-4-3-2-1
Inch Worms
15-12-9-6-3
Russian Kettlebell Swings (light)
Calorie Row
(Women Calories: 11-9-7-5-3 or 100m Run)
Target time: 12-14 minutes
Time cap: 16 minutes
Use your legs as much as you can for swings and rowing, you’ll want fresh shoulders heading to the wall.
Take it easy through the first 2 Rounds. Once you get in to the round of 3 wall walks, send it on.
Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side