CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
7×3, Last 2 Sets at 70%
*Complete on a 2:00 Clock
Front Squat
7×3, Last 2 Sets at 70%
*Complete on a 2:00 Clock
Workout
Tear of the Roof (Time)
Freedom (RX+)
5 Rounds
15/12 Calorie Air Bike
10 Burpee Deadlifts (50/35)
50 Double Unders
Independence (RX)
5 Rounds
12/10 Calorie Air Bike
10 Burpee Deadlifts (35/25)
30 Double Unders
Liberty
5 Rounds
10/8 Calorie Air Bike
10 Burpee Deadlifts (light)
50 Single Unders
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)