CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Workout

Brandon Lake (4 Rounds for reps)

Freedom (RX’d)

4 sets:

3:00 AMRAP

500/400m Row

Max Bar Muscle Ups (Or Burpee Pull Ups)

-rest 1:00 between sets-

Independence

4 sets:

3:00 AMRAP

400/325m Row

Kipping Chest to Bar

-rest 1:00 between sets-

Liberty

4 sets:

3:00 AMRAP

300/250m Row

Max Jumping Pull Ups

-rest 1:00 between sets-

Target number of reps each set: 10+ Reps

Minimum number of reps before scaling: 6 Reps

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)