CrossFit Mile Zero – CrossFit

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Strength/Accessory

Workout

Lindt (Weight)

Freedom (RX’d)

EMOM 40

1. 10/9 Cal Bike

2. 15 GHD Sit Ups

3. 10 Handstand Push Ups

4. 1 Bear Complex

5. Rest

*Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press

Independence

EMOM 40

1. 8/7 Cal Bike

2. 10 Stick Sit Ups or GHD

3. 10 Hand Release Push Ups or 8 HSPU

4. 1 Bear Complex

5. Rest

Liberty

EMOM 40

1. 6/5 Cal Bike

2. 10 Abmat Sit Ups

3. 8 Bar Push Ups

4. 1 Bear Complex

5. Rest

Score is weight of Bear Complex

Move with at least :15 seconds of transition time each minute

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch