CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
8×1-2, Last 3 Sets at 80%
Front Squat
8×1-2, Last 3 Sets at 80%
Workout
Workout (Time)
Asian Zing
Freedom (RX+)
100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)
*Repeat from October 3, 2022
Independence (RX)
80 Double Unders
40 Wall Balls (14/10)
80 Double Unders
30 Wall Balls (14/10)
80 Double Unders
20 Wall Balls (14/10)
Liberty
100 Single Unders
30 Wall Ball Thrusters (light)
100 Single Unders
20 Wall Ball Thrusters (light)
100 Single Unders
10 Wall Ball Thrusters (light)
Target time: 9-11 minutes
Time cap: 15 minutes
This workout is going to test both your shoulders and your heart rate. Plan rest accordingly.
Come out with a plan on how to break your doubles and wallballs in to 2-3 sets.
When you hit the final round, let it fly.
Mobility
Mobility (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)