CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength/Accessory

Back Squat

7×3, Last 2 Sets at 70%

*Complete on a 2:00 Clock

Front Squat

7×3, Last 2 Sets at 70%

*Complete on a 2:00 Clock

Workout

Tear of the Roof (Time)

Freedom (RX+)

5 Rounds

15/12 Calorie Air Bike

10 Burpee Deadlifts (50/35)

250m Run

Independence (RX)

5 Rounds

12/10 Calorie Air Bike

10 Burpee Deadlifts (35/25)

200m Run

Liberty

5 Rounds

10/8 Calorie Air Bike

10 Burpee Deadlifts (light)

150m Run

Target time: 12-14 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)