CrossFit Mile Zero – CrossFit

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Strength

Pull Up Negatives

6×3 slow eccentrics. Aim for a 3-5 second count.

Dumbbell Thruster

6×5. Slowly build up to a moderate weight

*Complete on a 2:30 Clock

Workout

The Force Awakens (Time)

Freedom (RX+)

*21 – *15-*9

American Swings (53/35)

Wallball Shots (20/14)

*12 Burpees to start each round

Independence (RX)

*21 – *15-*9

Russian Swings (53/35)

Wallball Shots (14/10)

*10 Burpees to start each round

Liberty

*21 – *15-*9

Russian Swings (light)

Wallball Shots (light)

*8 Burpees to start each round

Target time: Sub 9:00

Time cap: 12:00

Quicker workout today with higher intensity.

For those newer our out of CrossFit for some time, the wallballs will catch up. GO LIGHT!

Use the time between movements to catch your breath.

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)