CrossFit Mile Zero – CrossFit
Strength/Accessory
Pendlay Row
5×10 Building up to a moderate weight
*Complete on a 2:30 clock*
Push-ups
5×8-12
*Complete on a 2:30 clock*
Workout
Workout (Time)
Roy Kent + Jamie Tartt
Freedom (RX+)
5 Sets:
12/10 Calorie Air Bike or 200m Run
4 Wall Walks
12/10 Calorie Air Bike or 200m Run
-rest 2:00 between sets-
Independence (RX)
5 Sets:
10/8 Calorie Air Bike or 150m Run
3 Wall Walks
10/8 Calorie Air Bike or 150m Run
-rest 2:00 between sets-
Liberty
5 Sets:
8/7 Calorie Air Bike or 100m Run
4 Inch Worms
8/7 Calorie Air Bike or 100m Run
-rest 2:00 between sets-
Target time each set: 1:30-1:50
Time cap each set: 2:30
Use round run as a trial for repeatable efforts. Make adjustments to speed up or slow down for following rounds.
Look for touch and go reps on wall walks, choose a number that’s doable for you!
Make sure to finish the bike strong each round.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)