CrossFit Mile Zero – CrossFit
Workout (Time)
“The Turkey Pardon”
Freedom (RX+)
3 Sets (1 Set Every 8:00)
21-15-9* Calorie Row or 300m-200m-100m Run
12-9-6
Box Jumps (30/24)
*Women’s calories: 16-12-6
Independence
3 Sets (1 Set Every 8:00)
15-12-9* Calorie Row or 200m-150m-100m Run
12-9-6
Box Jumps (24/20)
Women’s calories: 12-10-8
Liberty
3 Sets (1 Set Every 8:00)
15-12-9* Calorie Row or 200m-150m-100m Run
12-9-6
Box Step Ups (20/16)
Women’s calories: 12-10-8
Target time each set: 4:00-500
Time cap each set: 6 minutes
If you fail to meet the cap, drop all reps by 3!
Looking for challenging height for boxes and consistency on the row.
This is a moderate pace and distance. Don’t get comfortable!
Accessory (Weight)
4 sets:
100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)
*As heavy as possible while staying balanced during carry (no leaning)
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back