CrossFit Mile Zero – CrossFit
Strength/Accessory
Clean Deadlift + Hang Power Clean + Power Clean (Weight)
10x(1+1+1). Working to a moderate to heavy weight. Don’t let go of the bar, touch and go reps.
*Complete on a 1:30 Clock
Workout
Workout (Time)
Smells like Teen Spirit
Freedom (RX+)
3 Rounds
30/24 Calorie Row or 300m Run
30 Kettlebell Swings (53/35)
Independence (RX)
3 Rounds
25/20 Calorie Row or 250 m Run
30 Kettlebell Swings (35/26)
Liberty
3 Rounds
20/16 Calorie Row or 200m Run
20 Russian Kettlebell Swings (light)
Target time: 8-10 minutes
Time cap: 14 minutes
This is a fast pace. The row/run should not be comfortable.
Aim for unbroken swings or to be done in 2 sets or less.
If you want this workout to be exponentially harder, row/run faster.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)