CrossFit Mile Zero – CrossFit
Strength/Accessory
Workout
Annie & Hallie (Time)
Freedom (RX’d)
50 Wall Ball Thrusters (20/14)
10x50ft Shuttle Run
40 Wall Balls (20/14)
10x50ft Shuttle Run
30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)
10x50ft Shuttle Run
Independence
40 Wall Ball Thrusters (20/14)
8x50ft Shuttle Run
30 Wall Balls (20/14)
8x50ft Shuttle Run
20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)
8x50ft Shuttle Run
Liberty
40 Wall Ball Thrusters (light)
8x50ft Shuttle Run
30 Wall Ball Thrusters (light moderate)
8x50ft Shuttle Run
20 Wall Balls (light)
8x50ft Shuttle Run
Target time: 9-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose