CrossFit Mile Zero – CrossFit
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)
“BikeErg Lactate Intervals”
2 Sets
6 Min at RPE4, 1000m at RPE3
-Rest 1 Min-
4 Min at RPE5, 1000m at RPE3
-Rest 1 Min-
2 Min at RPE6, 1000m at RPE3
*Rest 1 Min between sets.
Workout Two (5 Rounds for time)
Corn Dog
Freedom (RX’d)
21-15-9
Double Kettlebell Clean and Jerks (35s/25s)
4-3-2
Rope Climbs (Or 12-9-6 Burpee Pull Ups)
(KG conv: 16s/11s)
Independence
21-15-9
Double Kettlebell Clean and Jerks (25s/15s)
3-2-1
Rope Climbs (Or 9-6-3 Burpee Pull Ups)
(KG conv: 11s/7s)
Liberty
21-15-9
Dumbbell Clean and Jerks (light)
4-3-2
Zombie Rope Climb (Or 12-9-6 Up Down + Jumping Pull Up)