CrossFit Mile Zero – CrossFit

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Strength/Accessory

Pull-ups

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.

Workout

“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

Liberty

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.

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)