CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

7×5, Last 2 Sets at 80%+

*Complete on a 2:00 Clock

Workout

Plain Bagel (Time)

Freedom (RX+)

8 Rounds on a 2:00 Clock

15/12 Calorie Row or 200m Run

8 American Swings (70/53)

Independence (RX)

8 Rounds on a 2:00 Clock

12/10 Calorie Row or 150m Run

8 American Swings (53/35)

Liberty

8 Rounds on a 2:00 Clock

10/8 Calorie Row or 100m Run

8 Russian Swings (moderate)

Target time each set: 1:20

Time cap each set: 1:30

Looking for moderate to high intensity at a repeatable and sustainable effort.

Use Round 1 as your gauge and make adjustments if necessary.

Transition should be quick off the rower.

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose