CrossFit Mile Zero – CrossFit
Workout (AMRAP – Reps)
Giant Pretzel
Freedom (RX+)
3-person Team
5 Rounds
1 min Max Calorie Bike
1 min Max Calorie Row
1 min Max Plate to Overheads (45/35)
*All athletes working at the same time
Independence (RX)
3-person Team
5 Rounds
1 min Max Calorie Bike
1 min Max Calorie Row
1 min Max Plate to Overheads (35/25)
*All athletes working at the same time
Liberty
3-person Team
5 Rounds
45-second Max Calorie Bike
45-second Max Calorie Row
45-second Plate to Overheads (25/15)
(15-second transition between stations)
Target number of Calories:
Bike: 300/240+
Ski: 275/230+
Row: 275/230+
Minimum number of Calories before scaling:
Bike: 240/180
Ski: 225/170+
Row: 225/170+
This workout is all about recovery from Friday.
Dial in your intensity based on how you’re feeling today.
Start to transition at the 55 second mark and don’t reset your monitors.
We’ll add all the calories plus plate to overheads up at the end.
Coodown/Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)