CrossFit Mile Zero – CrossFit

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Strength/Accessory

Power Clean + Push Jerk

Every Minute (10:00)

5 Power Clean and Push Jerks (+25lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout

“Silly Rabbit, Trix are for Kids” (Time)

Freedom (RX’d)

Run 800m

-into-

5 Rounds

5 Strict Pull Ups

15 Air Squats

-into-

Run 800m

Independence

No Change to Workout

Liberty

Run 400m

-into-

5 Rounds

5 Jumping Pull Ups

10 Air Squats

-into-

Run 400m

Target time: 11-13 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back