CrossFit Mile Zero – CrossFit
Workout
Bruce Wayne (Time)
Freedom (RX+)
Minutes 0-10: 1600m Row or Run
Minutes 10-20: 30 Ground to Overhead (155/105)
Minutes 20-30: 4000m Bike or 1600m Run
Minutes 30-40: 50 Burpees and 50 Box Jumps (24/20)
Independence (RX)
Minutes 0-10: 1400m Row or Run
Minutes 10-20: 30 Ground Overhead (135/95)
Minutes 20-30: 3500m Bike or 1400m Run
Minutes 30-40: 40 Burpees and 40 Box Jumps/Step Ups (24/20)
Liberty
Minutes 0-10: 1200m Row or Run
Minutes 10-20: 30 Ground to Overhead (moderate)
Minutes 20-30: 3000m Bike or 1200m Run
Minutes 30-40: 30 Up Downs and 30 Step Ups (20/16)
Target time each round: 7 minutes
Time cap each round: 8 minutes
This is a long, sustainable pace workout. Choose a distance, weight, or reps that keeps your heart rate steady all throughout.
Each component should have a minimum 2 minute rest. Scale accordingly.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose