CrossFit – Thu, Jan 4

CrossFit Mile Zero – CrossFit

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Shoulder Press

7×5. Last 3 Sets at 65%

*Complete on a 2:00 Clock


“Honey, you’ve never looked better” (Time)

Freedom (RX+)

5 Rounds For time:

12/10 Calorie Bike or 200m Run

3 Wall Walks

10 American Swings (70/53)

Independence (RX)

For time:

10/8 Calorie Bike or 150m Run

2 Wall Walks

10 American Swings (53/35)


For time:

9/7 Calorie Bike or 100m Run

2 Wall Walks (half way)

10 Russian Swings (light)

Target time: 8-10 minutes

Time cap: 14 minutes

Use the first round as a trial to determine if you can hold the pace or you need to make adjustments.

Reps are short for you to challenge yourself on wall walks and KB Swings.

If you’re doing it right, the pace should get uncomfortable in rounds 4-5.


Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)