CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
6×5, Last 2 Sets at 65%
*Complete on a 2:00 Clock
Shoulder Press
6×5, Last 2 Sets at 65%
*Complete on a 2:00 Clock
Workout
Steve Rogers (AMRAP – Reps)
Freedom (RX+)
4 Sets
2:00 AMRAP
500m Bike or 200m Run
12 Box Jump Overs (20)
Max Handstand Push Ups
-rest 2:00 between sets-
Independence (RX)
4 Sets
2:00 AMRAP
500m Bike or 200m Run
10 Box Jump Overs (20)
Max Wall Walks
-rest 2:00 between sets-
Liberty
4 Sets
2:00 AMRAP
400m Bike or 200m Run
10 Box Step Ups (20)
Max Dumbbell Press (light)
-rest 2:00 between sets-
Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 6 reps
Ideally we’re finishing the cardio and box with roughly 45 seconds before our shoulder variation.
Catch your breath and aim for 1-2 sets each round.
Choose an overhead variation that’s challenging for you!
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)