CrossFit Mile Zero – CrossFit
Workout
Asiago Bagel (Checkmark)
Freedom (RX+)
EMOM 30
1- 15/12 Calorie Row
2- 15 Wallballs (20/14)
3- 60 Double Unders
4- 10 Chest to Bar Pull Ups
5- Rest
Independence (RX)
EMOM 30
1- 12/10 Calorie Row
2- 12 Wallballs (20/14)
3- 40 Double Unders
4- 10 Pull Ups
5- Rest
Liberty
EMOM 30
1- 10/8 Calorie Row
2- 12 Wallballs (light)
3- 60 Single Unders
4- 10 Jumping Pull Ups
5- Rest
Target time each minute: :30
Time cap each minute: :40
This workout is all about accumulation and working through an oxygen deficit in the later rounds.
Aim for a weight or skill that can be done unbroken or with very little rest.
Scale reps on this workout before you scale weight or skill.
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