CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

7×2, Last 2 Sets at 90%

*Complete on a 2:00 Clock

Workout

“So what’s the sitch?” (Time)

Freedom (RX+)

Partition as wanted:

2000/1800m Row

100 Wallballs (20/14)

800m Run

100 Russian Swings (53/35)

Independence (RX)

Partition as wanted:

1600/1400m Row

80 Wallballs (20/14)

800m Run

80 Russian Swings (53/35)

Liberty

Partition as wanted:

1400/1200m Row

80 Wallballs (light)

600m Run

80 Russian Swings (light)

Target time: 18-22 minutes

Time cap: 25 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)