CrossFit Mile Zero – CrossFit
Workout
“The Ghost” (6 Rounds for reps)
Freedom (RX’d)
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
-Rest 1:00 between rounds-
Independence
No Change to Workout
Liberty
6 Rounds:
1:00 Max Calorie Row
1:00 Max Up Downs
1:00 Max Single Unders
-Rest 1:00 between rounds-
Target number of reps each set:
Calorie Row: 17/14+
Burpees: 13+
Double Unders: 65+
Minimum number of reps before scaling:
Calorie Row: 14/11
Burpees: 9
Double Unders: 50
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 1 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)