CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×5 Reps. Last 4 sets at 70% 1 RM
* Complete a set on a 2:00 clock *
Shoulder Press
8×5 Reps. Last 4 sets at 70% 1 RM
* Complete a set on a 2:00 clock *
Workout
REGIONALS 16.3 (Time)
Freedom (RX’d)
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
(KG conv: 9/6 WB)
Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.
“ You can’t have Thanksgiving without Turkey”
REGIONALS 16.3
Freedom (RX+)
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
Independence (RX)
80 Wall Ball Shots (20/14 lb)
40 Pull-Ups
Liberty
2 rounds
30 Wall Balls (light)
20 Ring Rows
Target time: 7-9 minutes
Time cap: 11 minutes
Mobility (No Measure)
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch