CrossFit Mile Zero – CrossFit

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Strength/Accessory

Workout

“Cheer up dude. It’s Christmas” (4 Rounds for time)

Freedom (RX’d)

4 sets

50 Double Unders

10 Burpee Pull Ups

50 Double Unders

3 Burpee Bar Muscle Ups

-rest 3:00 between sets-

Independence

4 sets

35 Double Unders

7 Burpee Pull Ups

35 Double Unders

2 Burpee Bar Muscle Ups

-rest 3:00 between sets-

Liberty

4 sets

50 Single Unders

10 Up Down + Ring Row

50 Single Unders

3 Up Down + Jumping pull Up

-rest 3:00 between sets-

Target time each set: 3:15 – 4 minutes

Time cap each set: 5 minutes

Cooldown/Mobility

Mobility (No Measure)

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)