CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

8×5, Last 3 Sets at 80%+

*Complete on a 2:00 Clock

Shoulder Press

8×5, Last 3 Sets at 80%+

*Complete on a 2:00 Clock

Workout

Cinnamon Raisin Bagel (AMRAP – Rounds and Reps)

Freedom (RX+)

0-5:00

1000m/900m Row

5-10:00

3 Rounds

4 Wall Walks

12 Toes to Bar

10-15:00

30/27 Calorie Bike

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