CrossFit Mile Zero – CrossFit
Strength
Snatch
Every 90 Seconds for 8Rounds
– Use lightweight that can be cycled smoothly for 3Touch and Go reps
Workout (Time)
Boy Meets World
Freedom (RX+)
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30/20)
25 Push Ups
75 Air Squats
Independence (RX)
For Time:
60 Air Squats
20 Push Ups
50 Wall Balls (20/14)
20 Push Ups
60 Air Squats
Liberty
For Time:
50 Air Squats
15 Bar Push Ups
30 Wall Ball Thrusters (light)
15 Bar Push Ups
50 Air Squats
Target time: 8-10 minutes
Time cap: 14 minutes
Be conservative on the start. Don’t push the pace until after the wallballs.
The first set of push ups is going to prefatigue your shoulders ahead of the wallballs, think ahead and break them up.
Hit consistent reps and keep rest periods short between sets.
Mobility (Checkmark)
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)