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

Front Squat

8×5, Last 3 Sets at 80%+

*Complete on a 2:00 Clock

Workout

Everything Bagel (Time)

Freedom (RX+)

5 Rounds

10 Lateral Burpee Over Dumbbell

16 Single Dumbbell Lunges (50/35)

20/16 Calorie Air Bike or 400m Run

Independence (RX)

5 Rounds

8 Lateral Burpee Over Dumbbell

16 Single Dumbbell Lunges (35/25)

16/13 Calorie Air Bike or 300m Run

Liberty

5 Rounds

8 Up Downs

16 Lunges

12/10 Calorie Air Bike or 250m Run

Target time: 12-14 minutes

Time cap: 16 minutes

Come out with a steady pace from the beginning.

The biking to burpee combo will catch up in later rounds. Start the bike strong and finish easy.

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)