CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set 2: 3 Strict Pull Ups 5 Push Ups 7 Air Squats Workout Tim Tam (Time) Freedom (RX’d) Run 1000m 10...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 sets x 1 Deadlifts @90% of 1RM * Complete a set on the 2 minutes Workout Tim Tam (Time) Freedom (RX+) Run 1000m 10 Rounds of “Strict Cindy” 5 Strict Pull Ups 10 Push Ups 15 Air Squats Run 1000m Independence (RX) Run 1000m...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7 sets x 1 Deadlifts @90% of 1RM * Complete a set on the 2 minutes Workout Tim Tam (Time) Freedom (RX+) Run 1000m 10 Rounds of “Strict Cindy” 5 Strict Pull Ups 10 Push Ups 15 Air Squats Run 1000m Independence (RX) Run 1000m...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch Worms 2. Strength Prep 5 sets x 1 Deadlift @90% of 1RM *Complete 1...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory EMOM 9 (No Measure) 1- 3 Front Squats 2- 4 Alternating Lunges 3- 3 Box Jumps -Use it as a warm up to build weight for squats and height for your box Workout Fairy Bread (Time) Freedom (RX+) 3 rounds 10 Front Squats (155/105) 30 Alternating...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps 2. Workout Prep 2 sets 2 Back Squats (build in weight) 4 Walking Lunge steps 1 Box Jump...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 100 Single Unders Independence (RX) 20:00 AMRAP 20/16 Calorie Row or 200m Run 75 Single Unders Liberty 20:00 AMRAP 16/13 Calorie Row or 150m Run 50 Single Unders (OR Line...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5xMax Effort -Add weight if you can complete more than 10 unbroken -Complete on a 2:30 Clock KB RDL 5×8 -Use a moderate weight Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 100 Single Unders Independence...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5xMax Effort -Add weight if you can complete more than 10 unbroken -Complete on a 2:30 Clock KB RDL 5×8 -Use a moderate weight Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 75 Double Unders Independence...Read More
