CrossFit Mile Zero – CrossFit

Successory Work

Every 3 Minutes x 5 Rounds

DB Box Squats x 8

Single Leg Deadlift x 5/5

Strict Leg Raise x 12

Workout

There’s No Place Like Home (AMRAP – Reps)

Freedom (Rx+)

AMRAP 12

1 Wallball (30/20)

1 Burpee Box Jump Over (24/20)

2 Wallballs

2 Burpee Box Jump Overs

3 Wallballs

3 Burpee Box Jump Overs

…continue pattern until time is up.

Independence (Rx)

AMRAP 12

1 Wallball (20/14)

1 Burpee Box Jump/Step Over (24/20)

2 Wallballs

2 Burpee Box Jump/Step Overs

3 Wallballs

3 Burpee Box Jump/Step Overs

…continue pattern until time is up.

Liberty

AMRAP 12

1 Wallball Thruster

1 Burpee Box Step Up

2 Wallball Thruster

2 Burpee Box Step Up

3 Wallball Thrusters

3 Burpee Box Step Ups

…continue pattern until time is up.

Goal: Finish round of 10

Take the first few rounds at a steady pace, don’t burn out in the beginning.

Keep the wallballs unbroken.

Score:

8 – 72

9- 90

10- 110

11- 132

12- 156