CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

7×5, Last 2 Sets at 75%

*Complete on a 2:00 Clock

Workout

Golden Delicious (Time)

Freedom (RX+)

10 Rounds

100m Run or Row

5 Burpee DB Deadlifts (50/35)

Independence (RX)

10 Rounds

100m Run or Row

5 Burpee DB Deadlifts (35/25)

Liberty

8 Rounds

100m Run or Row

5 Up/Down Deadlifts (moderate)

Target time: 10-12 minutes

Time cap: 15 minutes

Steady pace all throughout. Feel it out your first round and go from there.

This is an uncomfortable pace with a short break on the dumbbells. Keep the transition time minimal.

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