CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
8×5, Last 3 Sets at 70%
* Rest 1:45 between rounds *
Front Squat
8×5, Last 3 Sets at 70%
* Rest 1:45 between rounds *
Workout
South Beach (Time)
Freedom (RX+)
20 Pull-ups
20 Front Squats (115/80)
20 Burpees
-Rest 1:00-
15 Chest to Bar
15 Front Squats (115/80)
15 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Front Squats (115/80)
10 Bar Facing Burpees
Independence (RX)
16 Pull-ups
16 Front Squats (75/55)
16 Burpees
-Rest 1:00-
12 Chest to Bar
12 Front Squats (75/55)
12 Burpees to 6 inch target
-Rest 1:00-
8 Strict Pull Ups
8 Front Squats (75/55)
8 Bar Facing Burpees
Liberty
20 Ring Rows
20 Dumbbell Squats (light)
20 Up Downs
-Rest 1:00-
15 Jumping Pull Ups
15 Dumbbell Squats (light)
15 Up Downs to 4in Target
-Rest 1:00-
10 Jumping Chest to Bar
10 Dumbbell Squats (light/mod)
10 Burpees
Target time: 11-14
Time cap: 16
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch