CrossFit Mile Zero – CrossFit
Workout
Nick Parker & Elizabeth James (3 Rounds for time)
Freedom (RX+)
Teams of 2
3 Rounds
200m Run (Each)
10 Power Cleans (135/95)
200m Run (Each)
20 Toes to Bar
200m Run (Each)
10 Strict Handstand Push Ups
Independence (RX)
3 Rounds
200m Run (Each)
10 Power Cleans (95/65)
200m Run (Each)
16 Toes to Bar
200m Run (Each)
10 Handstand Push Ups
Liberty
3 Rounds
150m Run (Each)
10 Power Cleans (light)
150m Run (Each)
16 Hanging Knee Raises
150m Run (Each)
10 Hand Release Push Ups
Target time each round: 6:00 – 8:00
Time cap: 28 minutes
You go/I go style workout. Outside of the run, reps can be split as needed.
This workout can be easy or hard. How you take on the run will decide.
Settle in a communicate often. It’s a long one.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back