CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength/Accessory

Back Squat

5 sets x 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Lindt (Time)

Freedom (RX’d)

24-21-18-15-12

Kettlebell Swings (53/35)

GHD’s (Or V-Ups)

Kettlebell Box Step Ups (20) (53/35)

(KG conv: 24/16 KB)

Independence

24-21-18-15-12

Kettlebell Swings (35/26)

GHD’s + 6in Riser (Or V-Ups)

Kettlebell Box Step Ups (20)(35/26)

(KG conv: 16/12 KB)

Liberty

24-21-18-15-12

Russian Kettlebell Swings (light)

Sit Ups

Box Step Ups (20)

Target time: sub 12 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch