CrossFit Mile Zero – CrossFit
Workout (2 Rounds for distance)
The Land Before Time
Freedom (RX+)
7:00 Max Distance Row
-3:00 rest-
7:00 Max Distance Bike
-3:00 rest-
1600m Run
Independence
7:00 Max Distance Row
-3:00 rest-
7:00 Max Distance Bike
-3:00 rest-
1200m Run
Liberty
5:00 Max Distance Row
5:00 rest
5:00 Max Distance Bike
5:00 rest
800m Run
Target Distance each set:
Row: 1800/1500m+
Bike: 3500/3000m+
Run: 7Minutes
Minimum Distance before scaling:
Row: 1500/1300m
Bike: 3000/2700m
Run: You have 10 minutes max, get it done!
7 Minutes is a long time and rest is short. Pace yourself.
1-Mile Run (Time)
Max Effort 1-Mile Run
1200m Run (Time)
1200m Max Effort Run
800m Run (Time)
Max Effort 800m Run
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)