CrossFit Mile Zero – CrossFit
Strength
Back Squat (8×3, Last 3 Sets at 75%)
Workout (Time)
Toyota
Freedom (RX+)
For Time:
500-400-300-200-100m
Row or 600m-400m-300m-200m-100m Run
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80
Independence (RX)
For Time:
500-400-300-200-100m
Row or 600m-400m-300m-200m-100m Run
40-30-20-10-5
Air Squats
-Female Distance: 400-320-240-160-80
Liberty
For Time:
400-300-200-100-50m or 400-300-200-100-50m Run
Row
25-20-15-10-5
Air Squats
Target time each set: 10-12 minutes
Time cap: 15 minutes
Start off at a moderate pace for the first 2 rounds and start to pick it up round 3.
Focus on form for the squats, don’t sacrifice full depth and extension for speed!
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)