CrossFit Mile Zero – CrossFit
Workout
Count ‘Em (Time)
Freedom (RX+)
4 Rounds on a 7:00 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 7:00 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 7:00 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
Aim for unbroken on everything outside of handstand push ups.
Do your best to keep rest periods short and right back to movement.
Ideally you’re finishing with plenty of rest round to round.
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)