CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout
Tear of the Roof (Time)
Freedom (RX’d)
5 Rounds
10 Shuttle Runs
15/12 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Independence
5 Rounds
8 Shuttle Runs (50ft)
12/10 Calorie Air Bike
15ft Handstand Walk (Or 2 Wall Walks)
Liberty
5 Rounds
8 Shuttle Runs (50ft)
10/8 Calorie Air Bike
25ft Bear Crawl
Target time: 12-14 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)