CrossFit Mile Zero – CrossFit
Strength
Deadlift
3 Deadliftx 7 sets, Last 1at 90% 1 RM
* Complete a set Two Minutes *
Workout (AMRAP – Reps)
Nachos
Freedom (RX+)
5 sets
2:00 AMRAP
16 Single Dumbbell Lunge (50/35)
12 Toes to Bar
Max Calorie Assault Bike or Row in remaining time
-1 min rest between sets-
Independence (RX)
5 sets
2:00 AMRAP
16 Single Dumbbell Lunge (35/25)
8 Toes to Bar
Max Calorie Assault Bike or Row in remaining time
-1 min rest between sets-
Liberty
5 sets
2:00 AMRAP
16 Lunges
10 Hanging Knee Raises
Max Calorie Assault bike or Row in remaining time
-1 min rest between sets-
Target number of Calories (total): 80/65+
Minimum number of Calorie (total) before scaling: 60/48
Constant effort through the lunges and toes to bar. T2B reps should be done in 2 sets or less.
The goal is to have 45-60 seconds each round to bike.
Stay within +/- 2 calories for best to worst round.
Mobility (Checkmark)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)