CrossFit Mile Zero – CrossFit

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Strength/Accessory

Back Squat

Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.

Workout

”Now I eat success for breakfast, with skim milk” (Time)

Freedom (RX’d)

50 V-Ups

50 Box Jump Overs (20)

50 Toes to Bar

50 Jumping Split Lunges

50 Abmat Sit Ups

Independence

40 V-Ups

40 Box Jump Overs (20)

40 Toes to Bar

40 Jumping Split Lunges

40 Abmat Sit Ups

Liberty

25 Crunches

50 Box Step Ups (20/16)

25 Hanging Knee Raises

50 Walking Lunges

25 Abmat Sit Ups

Target time: sub 14 minutes

Time cap: 18 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)