CrossFit Mile Zero – CrossFit

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Strength/Accessory

Romanian Deadlift (RDL)

7×5, Build to a Moderate Weight

*Complete on a 2:00 Clock*

Push-ups

7 x 6-10, aim for clean, quality reps.

*Complete on a 2:00 Clock*

Floor

Abmat

Bar

Workout

Workout (Time)

“Spades”

Freedom (RX+)

10 Rounds

200m Run

3 Bar Muscle Ups

Independence (RX)

10 Rounds

200m Run

3 Chest to Bar or 6 Pull Ups

Liberty

10 Rounds

100m Run

6 Jumping Pull Ups

Target time: sub 12 minutes

Time cap: 15 minutes

There’s no reason to stop or slow down here until you’re done.

Use the run to shake out your upper body and aim for unbroken sets once you’re inside.

Mobility

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)