CrossFit Mile Zero – CrossFit
Strength/Accessory
Shoulder Press
7×5. Last 3 Sets at 65%
*Complete on a 2:00 Clock
Workout
“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)
Liberty
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.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)