CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

7×3, Last 2 Sets at 70%

*Complete on a 2:00 Clock

Workout

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

Metcon (AMRAP – Rounds and Reps)

Freedom (RX+)

AMRAP 12

3 Deadlift (225/155)

6 Lateral Jump Squats over Bar

12 American Swings (72/53)

24 Double Unders

Independence (RX)

AMRAP 12

3 Deadlift (155/105)

6 Lateral Jump Squats over Bar

12 American Swings (53/35)

24 Double Unders

Liberty

AMRAP 12

3 Deadlift (moderate)

6 Air Squats

12 Russian Swings (light)

24 Single Unders