CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Snatch
Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout
Golden Delicious (Time)
Freedom (RX’d)
Teams of 2
10-9-8-7-6-5-4-3-2-1 (each)
50ft Shuttle Runs
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Independence
No Change to Workout
Liberty
10-8-6-4-2 Shuttle Runs
Target time: 10-12 minutes
Time cap: 15 minutes
Strength/Accessory
Mayhem Mini-Pump –Triceps (Checkmark)
4 Rounds
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-
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