CrossFit Mile Zero – CrossFit
Strength
Back Squat (6 Sets on a 2:30 Clock
3×5, building to 65%
8 @ 65%
6 @ 75%
4+ @ 85%
*superset with 3 box jumps*)
Front Squat (6 Sets on a 2:30 Clock
3×5, building to 65%
8 @ 65%
6 @ 75%
4+ @ 85%
*superset with 3 box jumps*)
Workout
Chico’s Cantina (Time)
Freedom (Rx+)
3 Rounds for Time
20/16 Cal Bike
10 Dumbbell Devil’s Press (50s/35s)
Independence (Rx)
3 Rounds for Time
20/16 Cal Bike
10 Dumbbell Devil’s Press (35s/25s)
Liberty
3 Rounds for Time
15/12 Cal Bike
15 Kettlebell Swings (light)
Goal: 8-10 Minutes
Cap: 12 Minutes
Push the pace on the bike.
Get comfortable being uncomfortable.
Devil’s press in 2 sets or unbroken.