CrossFit Mile Zero – CrossFit

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Strength/Accessory

Shoulder Press

8×1-2, Last 3 Sets at 80%

Bench Press

8×1-2, Last 3 Sets at 80%

Workout

Workout (AMRAP – Rounds and Reps)

Parmesan Garlic

Freedom (RX+)

20:00 AMRAP

15/12 Calorie Row

15 Bench Press (115/75)

15 V-Ups

Independence (RX)

20:00 AMRAP

12/10 Calorie Row

15 Bench Press (95/65)

18 Alternating V-Ups

Liberty

20:00 AMRAP

10/8 Calorie Row

10 Dumbbell Bench Press (light)

10 Sit ups

Target number of Rounds: 9+ Rounds

Minimum number of Rounds before scaling: 7 Rounds

Try to keep all your rounds at a similar pace.

Acknowledge there’s a real chance for burnout/fatigue on the bench/v-ups and plan for rests appropriately out the gate.

Looking for a round every 2:10-2:50

Mobility

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)