CrossFit 06/12/2023

CrossFit Mile Zero – CrossFit

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Single Arm DB Shoulder Press (Weight)

7 sets of 2/2 reps building to heaviest set

*Rest 2:30 between sets*

Strict Weighted Chin up

Weighted Strict Chin Up (Supinated)

5 Strict Weighted Pull-ups x 5 sets @50% of 1RM or with band of least resistance

* Rest as needed between sets *


Workout (AMRAP – Rounds and Reps)

Snow White

Freedom (RX+)

12:00 AMRAP

50 Double Unders

5-10-15-20-25. . .

Toes to Bar

Independence (RX)

12:00 AMRAP

35 Double Unders

5-10-15-20-25. . .

Knees to Elbows


12:00 AMRAP

50 Single Unders

5-10-15-20-25. . .

Hanging Knee Raises

Target number of reps: 300 reps +

Minimum number of reps before scaling: 250 reps

Break up the ab work early to avoid complete burn out and failure.

Come out steady, the first 3 rounds will move fast. The workout really starts on round 4.

If you want to use this workout to work on your double unders, do it. Try to limit yourself to no more than 60-75 seconds each round on the rope.

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose