CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength/Accessory

Thruster

10×2. Build up to a moderate to heavy set.

*Complete on a 1:30 Clock

Workout

Red Delicious (Time)

Freedom (RX+)

100 Double Unders

50 Wallballs (20/14)

200 Single Unders

50 Wallballs (20/14)

100 Double Unders

Independence (RX)

75 Double Unders

40 Wallballs (20/14)

150 Single Unders

40 Wallballs (20/14)

75 Double Unders

Liberty

100 Single Unders

30 Wallball Thrusters (light)

200 Single Unders

30 Wallball Thrusters (light)

100 Single Unders

Target time: 10-12 minutes

Time cap: 15 minutes

Expect your heart rate to spike early and do your best to manage it.

Break the wallballs into sets that are manageable for a lot of reps and minimal rest.

Finish strong on your last set of double unders.

Cooldown/Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)