CrossFit Mile Zero – CrossFit

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Strength/Accessory

Reverse Lunge

10 Rounds

Odd Rounds – 5/5 Reverse Lunges (barbell or dumbbell)

100m Row (Time)

100m Row
10 Rounds

Even Rounds – 100m Row (time decreasing over each round)

Workout

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

“I have class and you dont” (AMRAP – Rounds and Reps)

Freedom (RX+)

14:00 AMRAP

14/11 Calorie Row or 150m Run

10 Deadlifts (155/105)

40 Double Unders

Independence (RX)

14:00 AMRAP

14/11 Calorie Row or 150m Run

10 Deadlifts (135/95)

30 Double Unders

Liberty

14:00 AMRAP

10/8 Calorie Row or 100m Run

10 Dumbbell Deadlifts (light)

30 Single Unders

Target number of Rounds: 4.5+ Rounds

Minimum number of Rounds before scaling: 3.5 Rounds

Moderate pacing throughout. Try to maintain it round over round.

Don’t sprint your deadlifts. Scale the weight and reps if needed.

Cooldown/Mobility