CrossFit Mile Zero – CrossFit

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Strength/Accessory

Back Squat

8×5, Last 3 Sets at 80%+

*Complete on a 2:00 Clock

Workout

Everything Bagel (Time)

Freedom (RX’d)

5 Rounds

10 Lateral Burpee Over Dumbbell

50ft Single Dumbbell Walking Lunge (50/35)

20/16 Calorie Air Bike

(KG conv: 22.5/15 DB)

Independence

5 Rounds

8 Lateral Burpee Over Dumbbell

50ft Single Dumbbell Walking Lunge (35/25)

16/13 Calorie Air Bike

(KG conv: 15/10 DB)

Liberty

5 Rounds

8 Up Downs

50ft Walking Lunge

12/10 Calorie Air Bike

Target time: 12-14 minutes

Time cap: 16 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)