CrossFit Mile Zero – CrossFit
Workout
“They’re GR-R-REAT” (Time)
Freedom (RX’d)
Teams of 2
200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)
50 Burpee Box Get Overs (30/24)
400m Dumbbell Farmer Carry (70s/50s)
50 Burpee Box Get Overs (30/24)
200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)
– All reps split between partners with one partner working at a time. –
(200m = approx 650 feet, 400m = approx 1300 feet)
(KG conv: Sled 80/60, BS 102/70)
Independence
Teams of 2
200m Sled Push (3x45s/2x45s) (Or 30 Back Squats 185/125)
50 Burpee Box Get Overs (24/20)
400m Dumbbell Farmer Carry (50s/35s)
50 Burpee Box Get Overs (24/20)
200m Sled Push (3x45s/2x45s) (Or 30 Back Squats 185/125)
(KG conv: Sled 60/40, BS 83/56)
Liberty
Teams of 2
200m Sled Push (2x45s/1×45) (Or 30 Dumbbell Squats light)
50 Up Downs + Step Up (24/20)
400m Dumbbell Farmer Carry (light)
50 Up Downs + Step Up (24/20)
200m Sled Push (2x45s/1×45) (Or 30 Dumbbell Squats light)
(KG conv: Sled 40/20)
Target time: 18-20 minutes
Time cap: 25 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)