CrossFit Mile Zero – CrossFit
Workout (Time)
We are Never Ever Getting Back Together
Freedom (RX+)
Partner Workout:
400m Run (together) (Or 1600m Bike (Split))
15 Synchro Wall Walks
800m Run (together) (Or 3200m Bike Erg (Split))
60 Overhead Squats (95/65)
400m Run (together) (Or 1600m Bike (Split))
Independence (RX)
Partner Workout:
400m Run (together)
10 Synchro Wall Walks
800m Run (together)
60 Overhead Squats (75/55)
400m Run (together)
Liberty
Partner Workout:
200m Run (together)
10 Synchro Inch Worms
400m Run (together)
30 Synchro Dumbbell Front Squats (light)
200m Run (together)
Target time: 14-16 minutes
Time cap: 20 minutes
It’s a lot of shoulder stability, don’t burn out on the wall walks.
Break up the overhead squats as needed between partners.
Slowdown, take a breath, and sweat. Enjoy the Saturday pacing.
Optional Core Accessory (4 Rounds for time)
For Time/Quality:
4 Rounds
20 Abmat Situps
30 Sec Plank
30 Flutter Kicks (each side)
30 Sec Side Plank (Right)
30 Sec Side Plank (Left)
15 Seated Oblique Twists w/ medball (each side)
Coodown/Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)