CrossFit Mile Zero – CrossFit
Workout
Coat of Many Colors (5 Rounds for reps)
Freedom (RX’d)
5 sets
:45 on/:15 off
Air Bike Calories
Wall Walks
Air Bike Calories
Sandbag Cleans (100/70) Or Power Cleans (135/95)
Recovery Jog
(KG conv: 45/32.5 SB, 61/43 PC)
* Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored.
Independence
5 sets
:45 on/:15 off
Air Bike Calories
Wall Walks
Air Bike Calories
Sandbag Cleans (70/50) (Or Power Cleans (95/65)
Recovery Jog
(KG conv: 32.5/22.5 SB, 43/29 PC)
Liberty
5 sets
:45 on/:15 off
Air Bike Calories
Inch Worms
Air Bike Calories
Dumbbell Cleans (light)
Recovery Jog
Target number of reps each set:
Air Bike Calories: 15/12+ Calories
Wall Walks: 6+ Reps
Sandbag Cleans: 10+ Reps
Minimum number of reps before scaling:
Air Bike Calories: 12/9 Calories
Wall Walks: 4 Reps
Sandbag Cleans: 7 Reps
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)