CrossFit Mile Zero – CrossFit
Workout
“This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP:
200m Run
15 Kettlebell Swings (53/35)
10 Burpees
(KG conv: KB 24/16)
Independence
15:00 AMRAP:
200m Run
15 Kettlebell Swings (35/26)
10 Burpees
(KG conv: KB 16/12)
Liberty
15:00 AMRAP:
100m Run
15 Russian Kettlebell Swings (light)
8 Up Downs
Target number of Rounds: 6-7 Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Seated Alternating DB Curl @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back