CrossFit Mile Zero – CrossFit
Workout
Count ‘Em (Time)
Freedom (RX+)
4 Rounds on a 6:00 Clock
200m Run or 250m Row
20 Box Jump Overs (24/20)
20 Handstand Push Ups
20 GHD or V-Ups
*Rest with remaining Time
Independence (RX)
4 Rounds on a 6:00 Clock
200m Run or 250m Row
16 Box Jump/Step Overs (24/20)
16 Handstand Push Ups
16 V-Ups
*Rest with remaining Time
Liberty
4 Rounds on a 6:00 Clock
150m Run or 200m Row
16 Step Ups (20/16)
16 Hand Release Push Ups
16 Ab Mat Sit Ups
*Rest with remaining Time
Target time per Rounds: 3-3:30
Minimum time before scaling: 4:00
Cooldown/Mobility
Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)