CrossFit Mile Zero – CrossFit

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Strength

Bench Press

3 Bench Press x 8 sets, Last 2 at 90% 1 RM

* Complete a set Two Minutes *

Shoulder Press

3 Shoulder Press x 8 sets, Last 2 at 90% 1 RM

* Complete a set Two Minutes *

Push Press

3 Push Press x 8 sets, Last 2 at 90% 1 RM

* Complete a set Two Minutes *

Workout (Time)

Hot Dog and Fries

Freedom (RX+)

5 rounds

12 Kettlebell Swings (53/35)

12 Kettlebell Goblet Squats (53/35)

60 Double Unders

Independence (RX)

5 rounds

12 Kettlebell Swings (35/25)

12 Kettlebell Goblet Squats (35/25)

40 Double Unders

Liberty

5 rounds

10 Russian Kettlebell Swings (light)

10 Kettlebell Goblet Squats (light)

50 Single Unders

Target time: 8-10 minutes

Time cap: 12 minutes

Steady pacing throughout. The weight should be light enough that your rounds are unbroken.

Attemptdouble unders until you have 3 mess-ups per round and then complete the remaining reps for that round in single unders.

Grip will get tight, so prepare for fatigue.

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)