CrossFit Mile Zero – CrossFit

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Strength/Accessory

Back Squat

8×2, Last 3 Sets at 90%

*Complete on a 2:00 Clock

Front Squat

8×2, Last 3 Sets at 90%

*Complete on a 2:00 Clock

Workout

Cooldown/Mobility

Kim Possible (AMRAP – Rounds and Reps)

Freedom (RX+)

AMRAP 15

10 Lunges (35s/25s)

10 Box Jump Overs (24/20)

20 Abmat Sit Ups

200m Run

Independence (RX)

10 Lunges (25s/15s)

10 Box Jump/Step Overs (24/20)

20 Abmat Sit Ups

200m Run

Liberty

10 Lunges (light/bodyweight)

10 Step Ups

15 Abmat Sit Ups

150m Run

Target Rounds: 5

Reps throughout should be unbroken.

Use the first round as a gauge on whether to ramp the pace up or down.

Use the run as a recovery so you can get right to the dumbbells inside.

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)