CrossFit Mile Zero – CrossFit

Workout

Dashboard Confessional (Checkmark)

Freedom (Rx+)

EMOM 36

1. 15/12 Cal Row

2. 12 GHD Sit Ups

3. 12/10 Cal Bike

4. 10 Strict HSPU

5. 200m Run

6. Rest

Independence (Rx)

EMOM 36

12/10 Cal Row

15 Stick Sit Ups

10/8 Cal Bike

10 HSPU

150m Run

Rest

Liberty

EMOM 36

10/8 Cal Row

12 Abmat Situps

8/6 Cal Bike

10 DB Z-Press

100m Run

Rest

Aggressive pace on the row/bike/run.

Challenge your HSPU progression.

You should have 15-20 seconds after the situps/hspu.

You should have 10-15 seconds after the cardio.

There’s a rest minute today! That means go HARD and challenge yourself during the work.