CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

8×2, Last 3 sets at 85%

*Complete on a 2:00 Clock

Shoulder Press

8×2, Last 3 sets at 85%

*Complete on a 2:00 Clock

Workout

Tony Perkins (AMRAP – Reps)

Freedom (RX+)

AMRAP 10

2 Chest to Bar

2 Box Jump Overs (24/20)

4 Chest to Bar

4 Box Jump Overs (24/20)

6 Chest to Bar

6 Box Jump Overs (24/20)

…continue to add 2 reps to sequence until the time expires.

Independence (RX)

AMRAP 10

2 Pull Ups

2 Box Jump/Step Overs (24/20)

4 Pull Ups

4 Box Jump/Step Overs (24/20)

6 Pull Ups

6 Box Jump/Step Overs (24/20)

…continue to add 2 reps to sequence until the time expires.

Liberty

AMRAP 10

2 Jumping Pull Ups

2 Box Jump/Step Overs (20/16)

4 Jumping Pull Ups

4 Box Jump/Step Overs (20/16)

6 Jumping Pull Ups

6 Box Jump/Step Overs (20/16)

…continue to add 2 reps to sequence until the time expires.

Target: Get to the round of 12

Set a pace early on and hold to it.

Break the Pull Ups in to manageable sets from the get go.

Box overs should be slow and steady to keep your heart rate down.

10-60

12-84

14-112

16-144

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)