CrossFit Mile Zero – CrossFit
Strength/Accessory
Workout
Lindt (Weight)
Freedom (RX’d)
EMOM 40
1. 10/9 Cal Bike
2. 15 GHD Sit Ups
3. 10 Handstand Push Ups
4. 1 Bear Complex
5. Rest
*Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press
Independence
EMOM 40
1. 8/7 Cal Bike
2. 10 Stick Sit Ups or GHD
3. 10 Hand Release Push Ups or 8 HSPU
4. 1 Bear Complex
5. Rest
Liberty
EMOM 40
1. 6/5 Cal Bike
2. 10 Abmat Sit Ups
3. 8 Bar Push Ups
4. 1 Bear Complex
5. Rest
Score is weight of Bear Complex
Move with at least :15 seconds of transition time each minute
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