CrossFit Mile Zero – CrossFit
Strength
Deadlift (7×5, Building up to last 2 sets at 75%)
Workout (Time)
Cannoli
Freedom (RX+)
50/40 Calorie Row or 500m Run
40 GHD’s (Or Stick Sit Ups)
30 Burpee Box Get Overs (30/24)
40 GHD’s (Or Stick Sit Ups)
50/40 Calorie Row or 500m Run
Independence (RX)
40/32 Calorie Row or 400m Run
30 Sit Ups
25 Burpee Box Get Overs (24/20)
30 Sit Ups
40/32 Calorie Row or 400m Run
Liberty
30/24 Calorie Row or 300m Run
25 Sit Ups
20 Up Downs + Box Step (20/16)
25 Sit Ups
30/24 Calorie Row or 300m Run
Target time: sub 15 minutes
Time cap: 22 minutes
This workout is all about the back half. Start off steady and see what you have left after burpees.
Come out steady on your first row or run, pick it up to close things out.
Keep any rest periods short. This is a fast one.
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)