CrossFit Mile Zero – CrossFit
STRENGTH
Bench Press (7×3+, Last Set at 80%)
Workout (AMRAP – Rounds and Reps)
Harp Seal
Freedom (RX+)
Death By Bike Erg & GHD
Every 2 minutes:
12 GHD Sit Ups (Or 12 Stick Sit Ups)
Assault/Echo Bike Calories
*Start with 10/8 Calories or 14/12 on Rower and add 2 calories every set until unable to complete in 2 minutes.
Independence
Every 2 minutes:
10 V-Ups
Assault/Echo Bike Calories or Row Calories
Start with 8/6 Calories on Bike or 12/10 on Rowerand add 2 calories every set until unable to complete in 2 minutes.
Liberty
Every 2 minutes: (6 sets)
12 Sit Ups)
10/8 Bike Erg Calories (Or Assault Bike)
Target Round: Make it into the 6th Round
Minimum Round before scaling: 4Rounds
Bike and Row Hard for the first 3-5 Calories every round
WOD will cap at 8 Rounds. If you time out, cut back reps to continue on until finish.
Coodown/Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)