CrossFit Mile Zero – CrossFit

View Public Whiteboard

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

Come up with a game plan from the get go and stick to it.

Take some breaks early on pull ups and squats to stay consistent.

Rest is short, make the most of it.

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