CrossFit Mile Zero – CrossFit
Workout
“They’re GR-R-REAT” (Time)
Freedom (RX+)
Teams of 2
75 Calorie Row
50 Burpee Box Jump Overs (24/20)
100 Wallballs (20/14)
50 Burpee Box Jump Overs (24/20)
75 Calorie Row
– All reps split between partners with one partner working at a time. –
Independence (RX)
Teams of 2
60 Calorie Row
50 Burpee Box Jump/Step Overs (24/20)
90 Wallballs (20/14)
50 Burpee Box Jump/Step Overs (24/20)
60 Calorie Row
Liberty
Teams of 2
40 Calorie Row
50 Up Downs + Step Up (24/20)
70 Wallballs (light)
50 Up Downs + Step Up (24/20)
40 Calorie Row
Target time: 18-20 minutes
Time cap: 25 minutes
Break the sets up in to smaller reps so one partner isn’t standing around for too long.
Settle in at a steady pace from the start.
Pick a partner and have some fun!
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)