CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
7×3, Last 2 Sets at 85%
* Complete on a 2:00 Clock
Workout
Dove (AMRAP – Reps)
Freedom (RX+)
4 Sets, AMRAP 3
75 Double Unders
20 Burpees
Max Toes to Bar
-Rest 1 Minute Between Rounds-
Independence (RX)
4 Sets, AMRAP 3
50 Double Unders
15 Burpees
Max Toes to Bar
-Rest 1 Minute Between Rounds-
Liberty
4 Sets, AMRAP 3
75 Single Unders
15 Up Downs
Max Alternating V-Ups
-Rest 1 Minute Between Rounds-
Target Reps each set: 10
Minimum Reps each set: 5
Aim to have Jump Rope and Burpees done by the 2:00 mark.
Catch your breath, grab some chalk, and aim for a big set of Toes to Bar to get started.
Avoid singles on the bar. Do your best to break before you reach fatigue.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back