CrossFit Mile Zero – CrossFit

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Strength/Accessory

Back Squat

7×2, Last 2 Sets at 80%

*Complete on a 2:00 Clock

Front Squat

7×2, Last 2 Sets at 80%

*Complete on a 2:00 Clock

Workout

“Silly Rabbit, Trix are for Kids” (Time)

Freedom (RX+)

Run 800m or 1000m Row

-into-

5 Rounds

5 Strict Pull Ups

12 Reverse Lunges (35s/25s)

-into-

Run 800m or 1000m Row

Independence (RX)

Run 800m or 1000m Row

-into-

5 Rounds

5 Pull Ups

12 Reverse Lunges (25s/15s)

-into-

Run 800m or 1000m Row

Liberty

Run 400m or 500m Row

-into-

5 Rounds

5 Jumping Pull Ups

12 Reverse Lunges

-into-

Run 400m or 500m Row

Target time: 11-13 minutes

Time cap: 16 minutes

Run or row at a sustainable pace to put you in position to get right in to pull ups.

Choose a pull up variation that allows you to go unbroken round over round.

On your last run/row, turn it back up to close out the back half.

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back