CrossFit Mile Zero – CrossFit

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Strength/Accessory

Shoulder Press

4×10 Shoulder Press (build up to moderate weight)

* Rest 60-90 seconds between sets

Workout

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

Freedom (RX’d)

For time:

50/40 Calorie Air Bike

15 Wall Walks

50/40 Calorie Air Bike

Independence

For time:

40/32 Calorie Air Bike

10 Wall Walks

40/32 Calorie Air Bike

Liberty

For time:

30/24 Calorie Air Bike

10 Wall Walks (half way)

30/24 Calorie Air Bike

Target time: 8-10 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)