CrossFit Mile Zero – CrossFit

Strength

Back Squat

8×3. Last 2 sets at 80%+.

*Complete on a 2:00 Clock

Front Squat

8×3. Last 2 sets at 80%+.

*Complete on a 2:00 Clock

WOD

Metcon (Time)

5 Rounds for Time

Freedom (RX+)

5 Rounds for Time

25 Wallballs (14/20)

12 Toes to Bar

300m Run/Row

Independence (RX)

5 Rounds for Time

20 Wallballs (14/20)

8 Toes to Bar

250m Run/Row

Liberty

5 Rounds for Time

15 Wallballs (light)

10 Abmat Sit Ups

200m Run/Row

Target Time: 12-15 minutes

Time Cap: 18 minutes

The goal is unbroken sets of wallballs/toes to bar if possible.

If you need to break, keep rest periods short and get right back to it.

Rounds should be done in 2:30-3:00. Scale appropriately!

Mobility

1:00 Standing Quad Stretch (each side)

1:00 Couch Stretch (each side)

1:00 Child’s Pose