CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
7×5, Last 2 Sets at 70%
* Rest 1:45 between rounds *
Workout
Little Havana (Time)
Freedom (RX’d)
50-40-30-20-10
Abmat Sit ups
100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s)
(KG conv: 70/45 SB, 32.5/22.5 KBs/DBs)
Independence
50-40-30-20-10
Abmat Sit ups
100ft Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s)
(KG conv: 45/32.5 SB, 22.5/15 KBs/DBs)
Liberty
30-25-20-15-10
Abmat Sit ups
100ft Farmer Carry (light)
Target time: 9-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose