CrossFit Mile Zero – CrossFit
Workout
Bruce Wayne (Time)
Freedom (RX’d)
25 Shuttle Runs (50ft)
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25 Shuttle Runs (50ft)
(KG conv: 9/6 WB)
Independence
25 Shuttle Runs (50ft)
35 Wall Balls (20/14)
35 V-Ups
35 Wall Balls (20/14)
25 Shuttle Runs (50ft)
(KG conv: 9/6 WB)
Liberty
15 Shuttle Runs (50ft)
30 Wall Ball Thrusters (light)
30 Sit Ups
30 Wall Ball Thrusters (light)
15 Shuttle Runs (50ft)
Target time: 12-14 minutes
Time cap: 18 minutes
Accessory/Core
Core (Checkmark)
4 sets:
7 Alligator Rolls (each way)
20 Plank Kettlebell Pull Unders
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 between sets
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose