CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

8×5, Last 3 Sets at 70%

* Rest 1:45 between rounds *

Shoulder Press

8×5, Last 3 Sets at 70%

* Rest 1:45 between rounds *

Workout

Biscayne Bay (Time)

Freedom (RX+)

30/24 Calorie Air Bike or 500m Run

30 Wall Balls (20/14)

30 Box Jumps (24/20)

30 Wall Balls (20/14)

30/24 Calorie Air Bike or 500m Run

Independence (RX)

24/19 Calorie Air Bike or 400m Run

25 Wall Balls (20/14)

30 Box Jumps or Step Ups (24/20)

25 Wall Balls (20/14)

24/19 Calorie Air Bike or 400m Run

Liberty

20/16 Calorie Air Bike or 300m Run

30 Wall Balls (light)

20 Box Step Ups (20/16)

30 Wall Balls (light)

20/16 Calorie Air Bike or 300m Run

Target time: 10-12 minutes

Time cap: 15 minutes

Come out moderate and try to pick up your pace on the back half of the workout.

It’s leg heavy, dig deep on the second set of wallballs.

Whatever you have left on the bike/run, finish strong.

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)