CrossFit Mile Zero – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
20 Banded Side Steps
10 Banded Good Mornings
-into-
3 sets
5 Single Arm Dumbbell Bench (each)
3 Inch Worms
5 Suitcase Deadlifts (each)
5 Dead Bugs
2. Workout Prep
2 sets:
5 Dumbbell Bench Press
5 Dumbbell Deadlifts
*Build-in weight
Workout
“No one should be alone on Christmas” (AMRAP – Rounds and Reps)
Freedom (RX’d)
12:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
12:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
10 Dumbbell Deadlifts (35s/25s)
(KG conv: 15/10 DBs)
Liberty
12:00 AMRAP
10 Dumbbell Bench Press (light)
10 Dumbbell Deadlifts (light)
Target number of Rounds: 9+ Rounds
Minimum number of Rounds before scaling: 7 Rounds
Accessory/Core
Core Work (Checkmark)
3 sets:
30 Heel Taps (each side)
30 GHD Russian Twist (Or Regular Russian Twist)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Cooldown/Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)