CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×5, Last 3 Sets at 80%+
*Complete on a 2:00 Clock
Workout
Cinnamon Raisin Bagel (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (185/125)
(KG conv: 83/56 DL, 15m Shuttle)
Independence
15:00 AMRAP
10x50ft Shuttle Runs
3 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (155/105)
(KG conv: 70/48 DL, 15m Shuttle)
Liberty
15:00 AMRAP
6x50ft Shuttle Runs
5 Inch Worms
6x50ft Shuttle Runs
10 Dumbbell Deadlifts (light)
Target number of Rounds: 4 +Rounds
Minimum number of Rounds before scaling: 3.5 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