CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×5, Last 3 Sets at 80%+
*Complete on a 2:00 Clock
Shoulder Press
8×5, Last 3 Sets at 80%+
*Complete on a 2:00 Clock
Workout
Cinnamon Raisin Bagel (3 Rounds for time)
Freedom (RX+)
0-5:00
1000m/900m Row
5-10:00
3 Rounds
4 Wall Walks
12 Toes to Bar
10-15:00
30/27 Calorie Bike
Independence (RX)
0-5:00
800m/700m Row
5-10:00
3 Rounds
3 Wall Walks
8 Toes to Bar
10-15:00
25/22 Calorie Bike
Liberty
0-5:00
1000m/900m Row
5-10:00
3 Rounds
4 Wall Walks
12 Toes to Bar
10-15:00
30/27 Calorie Bike
Target time each set: 3:30
Time cap each set: 4:00
Each separate interval should be done hard.
The faster you finish, the longer you rest.
Busy groups, partner up. Start someone at the wall walks to keep the floor space open.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back