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+)
1000m Row or Run
75 Abmat Sit ups
60 Russian KB Swings (72/53)
45 Push Ups
30 Toes to Bar
1000m Row or Run
Independence (RX)
800m Row or Run
80 Abmat Sit ups
60 Russian KB Swings (53/35)
40 Push Ups
20 Toes to Bar
800m Row or Run
Liberty
600m Row or Run
40 Abmat Sit ups
30 Russian KB Swings (72/53)
20 Push Ups
10 Straight Leg Raises
600m Row or Run
Target time: 15-18 minutes
Time cap: 22 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