CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
8×1-2 Reps. Establish a heavy single or double.
*Complete on a 2:00 Clock
Workout
The Magic School Bus (AMRAP – Rounds and Reps)
Freedom (RX+)
AMRAP 12
50m Farmers Carry (50s/35s)
150m Run
10 Chest to Bar Pull Ups
Independence (RX)
AMRAP 12
50m Farmers Carry (35s/25s)
150m Run
10 Pull Ups
Liberty
AMRAP 12
50m Farmers Carry (moderate)
100m Run
10 Jumping Chest to Bar Pull Ups
Target Rounds: 7+ Rounds
Grip will fatigue in the later rounds, break your pull ups in to small, manageable sets to get through.
Choose the hardest variation of pull ups you can do. Scale reps before scaling movement.
Quick transitions, short breaks.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back