CrossFit Mile Zero – CrossFit

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Workout

Metcon (Time)

“Bluebonnets”

Freedom (RX+)

For time:

20/16 Calorie Row

20 GHD Sit-ups (Or 20 V-ups)

10-20-30-40-50

Wall Balls (20/14)

Independence (RX)

16/13 Calorie Row

20 Abmat Sit-ups (Or 16 V-ups)

10-20-30-40-50

Wall Balls (20/14)

Liberty (Scaled)

15/12 Calorie Row

15 Abmat Sit-ups

5-10-15-20-25

Wall Balls (14/10)

**Target Score**

Target time each set: 18-20 minutes

Time cap each set: 25 minutes

Cooldown

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)