CrossFit – Wed, Mar 13

CrossFit Mile Zero – CrossFit

View Public Whiteboard


Bench Press

8×2, Last 3 Sets at 90%

*Complete on a 2:00 Clock

Shoulder Press

8×2, Last 3 Sets at 90%

*Complete on a 2:00 Clock


“Call me beep me, if you wanna reach me” (Time)

Freedom (RX+)


Calorie Air Bike

Dumbbell Bench Press (2×50/2×35)

(Female calories: 24-20-14-10-5)

Independence (RX)


Air Bike Calories

Dumbbell Bench Press (2×40/2×25)

(Female Calories: 20-16-12-8-4)



Air Bike Calories

Bar Push Ups

(Women’s Calories: 16-12-8-4-2)

Target time: 10-12 minutes

Time cap: 16 minutes

Avoid burnout on the bench press in the early rounds by taking calculated breaks.

As the reps decrease look to go unbroken.

In bigger groups, one person start on the bike and the partner start on the bench.


Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)