CrossFit Mile Zero – CrossFit
Strength/Accessory
Front Squat
8×1-2 Reps. Establish a heavy single or double.
*Complete on a 2:00 Clock
Back Squat
8×1-2 Reps. Establish a heavy single or double.
*Complete on a 2:00 Clock
Workout
Out of the Box (AMRAP – Rounds and Reps)
Freedom (RX+)
AMRAP 10
10 DB Box Overs (24/20) (35/25)
200m Run
Independence (RX)
AMRAP 10
10 DB Box Overs (20/16) (25/15)
200m Run
Liberty
AMRAP 10
10 Box Overs (20/16)
150m Run
Target Rounds: 5+
Choose a dumbbell that allows continuous movement round over round.
Reduce load if you’re unable to keep chest tall during the step over.
Use the run to shake out your legs.
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)