CrossFit Mile Zero – CrossFit

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Strength

Bench Press (8×3, Last 3 Sets at 75%)

Shoulder Press (8×3, Last 3 Sets at 75%)

Push Press (8×3, Last 3 Sets at 75%)

Workout (Time)

Honda

Freedom (RX+)

3 rounds

20 Handstand Push Ups

30 Toes to Bar

16 Front Rack Lunge (95/65)

Independence (RX)

3 rounds

15 Handstand Push Ups

20 Toes to Bar

16 Front Rack Lunge (75/55)

Liberty

3 rounds

20 Dumbbell Push Press

20 Hanging Knee Raises

16 Single Dumbbell Lunge (light)

Target time: 12-14 minutes

Time cap: 16 minutes

High susceptibility to burnout so scale appropriately and break your rounds up early and often. Mainly on HSPU and Toes to Bar.

Lunges put more on the shoulders than you expect. Shake it out between rounds!

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)