CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

7×5, Last 2 Sets at 70%

* Rest 1:45 between rounds *

Workout

Little Havana (Time)

Freedom (RX+)

2000m Row or Run

80 GHD Sit Ups

80 Russian KB Swings (72/53)

80 Push Ups

Independence (RX)

1600m Row or Run

60 V-Ups

60 Russian KB Swings (72/53)

60 Push Ups

Liberty

1200m Row or Run

40 Abmat Sit ups

40 Russian KB Swings (moderate)

40 Horizontal Bar Push Ups

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