CrossFit Mile Zero – CrossFit
Strength
Bench Press (8×5, Building up to last 3 sets at 75%)
Shoulder Press (8×5, Building up to last 3 sets at 75%)
Workout (AMRAP – Rounds and Reps)
Croissant
Freedom (RX+)
20 min AMRAP
21/16 Calorie Bike or 300m Run
15 Shoulder Press (75/55)
9 Strict Pull-ups
Independence (RX)
20 min AMRAP
15/12 Calorie Bike or 200m Run
12 Shoulder Press (65/45)
6 Strict Pull-ups
Liberty
20 min AMRAP
15/12 Calorie Bike or 200m Run
10 Dumbbell Shoulder Press (light)
8 Ring Rows
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Moderate pace on the cardio.
Choose a weight you can do for 15 reps while fresh. Rely on an 8/7 or 9/6 strategy during the workout.
This is a slow mover. Don’t blow this out the gate. Settle in and feel the pump.
Push Press (8×5, Building up to last 3 sets at 75%)
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)