CrossFit Mile Zero – CrossFit
Workout (Time)
Spike
Freedom (RX+)
Teams of 2
3 rounds
2000m/1750m Row
60 Dumbbell Front Squats (50s/35s)
Independence (RX)
Teams of 2
3 rounds
1750m/1500m Row
60 Dumbbell Front Squats (35s/25s)
Liberty
Teams of 2
3 rounds
1000m/850m Row
60 Goblet Squats (light)
Target time: 24-26 minutes
Time cap: 30 minutes
Moderate to Hard pace on the row.
Steady reps on the Squats.
Make sure transitions are smooth.
Settle in and have fun.
Coodown/Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)