CrossFit Mile Zero – CrossFit

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Strength/Accessory

EMOM 9 (No Measure)

1- 3 Front Squats

2- 4 Alternating Lunges

3- 3 Box Jumps

-Use it as a warm up to build weight for squats and height for your box

Workout

Fairy Bread (Time)

Freedom (RX+)

3 rounds

10 Front Squats (155/105)

30 Alternating Lunge

10 Box Jumps (30/24)

Independence (RX)

3 rounds

10 Front Squats (115/75)

30 Alternating Lunge

10 Box Jumps (24/20)

Liberty

3 rounds

10 Goblet Squats (light)

16 Alternating Lunge

10 Box Step Ups (20/16)

Target time: 7-9 minutes

Time cap: 12 minutes

This is leg heavy, use the time on the lunges to slow down to recover.

Be intentional with each jump. When in doubt, step up.

By round 3 your legs are on fire, dig deep to push through your squats.

Acccessory

Post WOD Recovery (No Measure)

200m Run or 500m Bike x3 Rounds

-Hamstring Stretch

-Quad Stretch

-Pigeon Stretch

*Complete on a 2:30 Clock

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)