CrossFit Mile Zero – CrossFit

Strength

Shoulder Press (7 Sets on a 2:30 Clock)

4×6 Building to 70%

1×6 @ 70%

1×4 @ 80%

1×2+ @ 90%

superset with 10-15 banded facepulls

Bench Press (7 Sets on a 2:30 clock)

4×6 Building to 70%

1×6 @ 70%

1×4 @ 80%

1×2+ @ 90%

superset with 10-15 banded facepulls

Workout

Taking Back Sunday (Time)

Freedom (Rx+)

3 Rounds for Time

90 Double Unders

30 KB Swings (53/35)

Independence (Rx)

3 Rounds for Time

60 Double Unders

30 Russian KB Swings (53/35)

Liberty

3 Rounds for Time

90 Single Unders

30 Russian KB Swings (light)

Goal: 7-10 Minutes

Cap: 12 Minutes

Double unders in 1:00-1:30.

Kettlebell Swings in 1:00-2:00 in 3 sets or less.

It will get spicy on the grip and shoulders real quick. Choose manageable sets in the 2nd and 3rd round to continue moving through the fatigue.