CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
Build to a Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Workout
Biscayne Bay (Time)
Freedom (RX’d)
30/24 Calorie Air Bike
40 Wall Balls (14/10)
30 Wall Balls (20/14)
20 Wall Balls (30/20)
30/24 Calorie Air Bike
(KG conv: WB1 6/4, WB2 9/6, WB3 14/9)
Independence
24/19 Calorie Air Bike
32 Wall Balls (14/10)
24 Wall Balls (20/14)
16 Wall Balls (30/20)
24/19 Calorie Air Bike
(KG conv: WB1 6/4, WB2 9/6, WB3 14/9)
Liberty
20/16 Calorie Air Bike
30 Air Squats
20 Wall Ball Thrusters (light)
10 Wall Balls (light)
20/16 Calorie Air Bike
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)