CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
8×2, Last 3 sets at 85%
*Complete on a 2:00 Clock
Front Squat
8×2, Last 3 sets at 85%
*Complete on a 2:00 Clock
Workout
”Now I eat success for breakfast, with skim milk” (Time)
Freedom (RX+)
5 Rounds
30 Double Unders
12 Toes to Bar
4 Reverse Lunges (135/95)
Independence (RX)
5 Rounds for Time
30 Double Unders
10 Toes to Bar
4 DB Reverse Lunges (35s/25s)
Liberty
5 Rounds for Time
30 Single Unders
12 Abmat Sit Ups
4 Reverse Lunges (light)
Target time: sub 9 minutes
Time cap: 12 minutes
Aim for unbroken sets each round if possible.
If toes to bar give, keep rest periods short/quick or scale reps.
Rounds are quick, 1:45 or faster, so don’t waste time on transitions in the later rounds.
Cooldown/Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)