CrossFit Mile Zero – CrossFit
Strength/Accessory
Reverse Lunge
5×6/6. Reps can alternate or you can do all 6 per side before switching legs. Use barbells or dumbbells.
*Complete on a 2:30 Clock
*Superset with banded low rows 5×10
Workout
Workout (Time)
Pour Some Sugar on Me
Freedom (RX+)
5 Sets (1 set every 2:30)
150m Row/Run
12 Front Squats (135/95)
Independence (RX)
5 Sets (1 set every 2:30)
100m Row/Run
12 Front Squats (115/80)
Liberty
5 Sets (1 set every 2:30)
100m Row/Run
12 Dumbbell Front Squats (light)
Target time each set: sub 1:30
Time cap each set: 2 minutes
Aiming for repeatable and sustainable efforts.
Do your best to get to the bar and pick it up quickly following your row/run.
Score is slowest round.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose