CrossFit Mile Zero – CrossFit
Workout
Blueberry Bagel (Time)
Freedom (RX+)
With a Partner
5 sets each
200/175m Row or 200m Run
6 Hand Release Push Ups
3 Ground to Overhead (185/125)
-rest 1:1 between sets-
Independence (RX)
With a Partner
5 sets each
175/150m Row or 200m Run
6 Hand Release Push Ups
3 Ground to Overhead (135/95)
-rest 1:1 between sets-
Liberty
With a Partner
5 sets each
150/125m Row or 150m Run
6 Bar Assist Push Ups
3 Dumbbell Ground to Overhead (moderate)
-rest 1:1 between sets-
Target time each set: 2:00
Time cap each set: 2:30
Time Cap for Entire Workout: 25 Minutes
Do your best to knock out the row/run and Burpees in 1:00-1:15.
Be quick on the transitions leading up to the barbell.
Partner with someone using the same weight to minimize barbells and open space. Slow down and set up for each lift. Hit singles if needed.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)