CrossFit Mile Zero – CrossFit
Workout
Workout (2 Rounds for reps)
“Guys Grocery Games”
Freedom (RX+)
Teams of 2
12:00 AMRAP
2000/1600m Row – shared between partners
Max GHD’s (or abmat sit-ups) – one athlete works at a time
-1:00 rest-
12:00 AMRAP
4000/3200m Bike Erg – shared between partners
Max Burpee Box Jump Overs (24/20) – one athlete works at a time
Independence (RX)
Teams of 2
12 min AMRAP
2000/1600m Row – shared between partners
Max stick sit-ups
-1 min rest-
12 min AMRAP
4000/3200m Bike Erg – shared between partners
Max Burpee Box Get Overs (24/20) – one athlete works at a time
Liberty
Teams of 2
12 min AMRAP
1500/1200m Row
Max Sit ups
-1 min rest-
12 min AMRAP
3000/2600m Bike Erg – shared between partners
Max Up Downs + Step Ups
Target number of reps each set:
Workout 1: 75+ reps
Workout 2: 40+ reps
Minimum number of reps before scaling:
Workout 1: 50+ reps
Workout 2: 20 reps
Steady effort throughout. Switch as needed to maintain heart rate throughout.
Be quick on transitions on/off the rower/bike to save time for secondary work.
Pick a good partner and enjoy yourself!
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch