CrossFit Mile Zero – CrossFit

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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)

250m Run

Independence (RX)

5 Rounds

12/10 Calorie Air Bike

10 Burpee Deadlifts (35/25)

200m Run

Liberty

5 Rounds

10/8 Calorie Air Bike

10 Burpee Deadlifts (light)

150m Run

Target time: 15 minutes

Time cap: 20 minutes

Settle in to a pace you can maintain early on.

Aim for 3:00-3:30 per round and do your best to stay within 3-5 seconds each round.

Smooth transitions in and out.

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)