CrossFit Mile Zero – CrossFit

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Strength

Bench Press

8×3, Last 3Sets at 85%

* Complete a set on the 2 minutes *

Shoulder Press

8×3, Last 3Sets at 85%

* Complete a set on the 2 minutes *

Push Press

8×3, Last 3Sets at 85%

* Complete a set on the 2 minutes *

Workout (Time)

Shake it Off

Freedom (RX+)

75 Burpee Box Jump Overs (24”/20”)

Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)

Independence (RX)

60 Burpee Box Jump Overs (24”/20”)

Every 2 minutes (including 0:00), perform 5 Front Squats (95/65).

Liberty

60 Up Downs + Box Step Ups (24”/20”)

Every 2 minutes (including 0:00), perform 5 Dumbbell Front Squats (light).

Target time: 10-12 minutes

Time cap: 16 minutes

Keep a moderate pace throughout.

Aim for a goal pace each 2 minute interval.

Goal should be roughly 12 per 2 minutes to time this right. If we aren’t there two rounds in, adjust the reps, weight, or movement to finish within the time cap.

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)