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)
8x40ft Shuttle Runs
12 Front Squats (135/95)
* Each shuttle run rep = 20ft down, 20ft back (40ft total)
Independence (RX)
5 Sets (1 set every 2:30)
8x40ft Shuttle Runs
12 Front Squats (115/80)
Liberty
5 Sets (1 set every 2:30)
6x40ft Shuttle Runs
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 shuttle runs.
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