CrossFit Mile Zero – CrossFit
Workout
Gala (3 Rounds for time)
Freedom (RX’d)
Teams of 2
3 sets (each/1:1)
15-10-5
Handstand Push Ups
*50ft Sled Push (4×45/3×45) (Or 25ft Dumbbell Front Rack Walking Lunge (50s/35s)) after each set of Handstand Push-ups*
(KG conv: Sled 80/60, DBs 22.5s/15s)
Independence
Teams of 2
3 sets (each/1:1)
12-8-4
Handstand Push Ups
(50ft Sled Push (3×45/2×45) (Or 25ft Dumbbell Front Rack Walking Lunge (35s/25s)) after each set of Handstand Push ups)
(KG conv: Sled 60/40, DBs 15s/10s)
Liberty
Teams of 2
3 sets (each/1:1)
15-10-5
Dumbbell Push Press (light)
(50ft Sled Push (2×45/1×45) (Or 25ft Walking Lunge, unweighted) after each set of Handstand Push ups)
(KG conv: Sled 40/20))
Target time each set: 3 – 3:30
Time cap each set: 4 minutes
Total workout cap: 24 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)