CrossFit Mile Zero – CrossFit
Workout
Workout (2 Rounds for time)
Back to the Future
Freedom (RX+)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
Independence (RX)
4 rounds:
200m Run
8 Pull-ups
16 Push-ups
24 Air Squats
-Rest 4:00-
8 rounds:
100m Run
4 Pull-ups
8 Push-ups
12 Air Squats
Liberty
4 rounds:
100m Run
10 Ring Rows
15 Bar Push-ups
20 Air Squats
-Rest 4:00-
8 rounds:
50m Run
4 Jumping Pull-ups
8 Knee Push-ups
10 Air Squats
Target time each set: 14-16 minutes
Time cap each set: 18 minutes
This is a look at two Murph Strategies (Big Cindy/Little Cindy).
Try to hold a pace for each round. Come out intentionally slow in round 1.
Push Ups will still be the make or break, be ready to keep sets manageable.
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)