CrossFit Mile Zero – CrossFit
Workout
The Ginger (AMRAP – Rounds and Reps)
22:00 AMRAP
Independence (RX)
400m Run (together)
7 Thrusters (135/95)
20 Pull Ups
Freedom
300m Run or 750m Bike (together)
7 Thrusters DB or Barbell (light)
20 Jumping Pull Ups
Settle in to a pace you can sustain for the full workout. Runs should be easy to save your energy for thrusters.
Break the thrusters and pull ups as needed with your partner.
You can take this workout one of two ways. Settle in and sweat for 22:00 minutes or dig deep and hit this workout as hard as you can. Your choice.
*In honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit. He was also a youth mentor, church volunteer, placement of our veterans’ flags at Arlington National Cemetery, and continued leader and friend to the Ohio State Lacrosse Program.
The Ginger (AMRAP – Rounds and Reps)
22:00 AMRAP
Independence (RX)
400m Run (together)
7 Thrusters (135/95)
20 Pull Ups
Freedom
300m Run or 750m Bike (together)
7 Thrusters DB or Barbell (light)
20 Jumping Pull Ups
Settle in to a pace you can sustain for the full workout. Runs should be easy to save your energy for thrusters.
Break the thrusters and pull ups as needed with your partner.
You can take this workout one of two ways. Settle in and sweat for 22:00 minutes or dig deep and hit this workout as hard as you can. Your choice.
*In honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit. He was also a youth mentor, church volunteer, placement of our veterans’ flags at Arlington National Cemetery, and continued leader and friend to the Ohio State Lacrosse Program.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose