CrossFit Mile Zero – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Face Pulls
-into-
3 sets:
45-second Ski (or Row)
5 Bench Press (Build across sets)
10 Bird Dogs
5 Downward Dog/Seal Pose
2. Strength
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
5/4 Calorie Ski (or Row)
3 Push Ups
Strength/Accessory
Bench Press
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
Deviled Eggs (2 Rounds for time)
Freedom (RX’d)
2 sets
27-21-15 (21-16-12 for women)
Calorie Ski or Row
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only to the calories)
* Repeat from March 1st, 2023
Independence
2 sets
24-18-12 (18-14-10 for women)
Calorie Ski Erg or Calorie Row
Push-Ups
-Rest 5:00 between sets.-
Liberty
2 sets
21-15-9 (16-12-8 for women)
Calorie Row
Bar Push-Ups
-Rest 5:00 between sets.-
Target time each set: 5-6 mins
Time cap each set: 7 mins
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)