CrossFit Mile Zero – CrossFit

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Strength/Accessory

Workout

Pull-ups

5xMax Effort

Run/Row (Checkmark)

150m Run/Row

Workout (Time)

“These are my Thanksgiving Pants.”

Freedom (RX+)

50 Burpees to 6in Target

2000/1750m Row

1600m Run

Independence (RX)

40 Burpees to 6 inch Target

1750/1500m Row

1200m Run

Liberty

30 Up Downs

1000/850m Row

800m Run

Target time: 20 minutes

Time cap: 30 minutes

This a long, endurance piece. Settle in slow to moderate and hang in there.

If you’re intimidated by the big chunks of each movement, partition it up to keep it interesting.

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)