CrossFit – Fri, Feb 9

CrossFit Mile Zero – CrossFit

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5×5, use weight if able

Reverse Lunge

5×6/6. Barbell back rack, front rack, or with dumbbells.

Sub with step ups/weighted step ups if unable to perform.


“The Ghost” (Time)

Freedom (RX+)

Partition as wanted

125/110 Calorie Row

100 Box Jump Overs (24/20)

100 American Swings (70/53)

100 GHD Sit Ups

Independence (RX)

Partition as wanted

100/90 Calorie Row

100 Box Jump Overs/Step Overs (24/20)

100 American Swings (53/35)

100 Stick Sit Ups


Partition as wanted

80/70 Calorie Row

100 Step Ups (20/16)

100 Kettlebell Swings (Light)

100 Abmat Sit Ups

Target Time: 16-18 Minutes

Time Cap: 20 Minutes

Break things up as needed to keep a higher intensity.

Settle in early and keep moving throughout.

For those using the GHD, if you haven’t used them recently, scale the reps back and don’t hit big sets.


Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)