CrossFit Mile Zero – CrossFit

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Strength/Accessory

Back Squat

8×3, Last 3 Sets at 75%

*Complete on a 2:00 Clock

Front Squat

8×3, Last 3 Sets at 75%

*Complete on a 2:00 Clock

Workout

Sydney Opera House (Time)

Freedom (RX+)

For Time:

75 Air Squats

25 Push Ups

50 Wall Balls (30/20) (or 20/14 to 11’/10’ height)

25 Push Ups

75 Air Squats

**Repeat Feb 6th 2023**

Independence (RX)

For Time:

60 Air Squats

20 Push Ups

50 Wall Balls (20/14)

20 Push Ups

60 Air Squats

Liberty

For Time:

50 Air Squats

15 Bar Push Ups

30 Wall Ball Thrusters (light)

15 Bar Push Ups

50 Air Squats

Target time: 9-11 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)