CrossFit 07/05/2022

CrossFit Mile Zero – CrossFit

View Public Whiteboard


Tempo Bench Press

Bench Press:

3 Tempo Bench Press x 5 sets @70% of 1RM

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *


Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump: Max Height

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep


Metcon (AMRAP – Rounds and Reps)

“Roman Candle”

Freedom (RX+)

12 min AMRAP


Dumbbell Front Rack Lunge (50s/35s)

5-10-15-20-25 ….

Calorie Row*

(Women’s Calories: 4-8-12-16-20…)

Independence (RX)

12 min AMRAP


Dumbbell Front Rack Lunge(35s/25s)

5-10-15-20-25 ….

Calorie Row*

Liberty (Scaled)

12 min AMRAP

20 Dumbbell Front Rack Lunge (light)

3-6-9-12-15 ….

Calorie Row*

Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge

* Limited Equipment and Large Class Option available in Coach Notes


Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](

[Single Leg Down Dog](