CrossFit Mile Zero – CrossFit

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Strength

Back Squat

8×2, Last 3 Sets at 85%

* Complete a set on the 2 minutes

Front Squat

8×2, Last 3 Sets at 85%

* Complete a set on the 2 minutes

Workout (Time)

Shrek

Freedom (RX+)

1000/800m Row

50 Push ups

200 Double Unders

50 Push ups

1000/800m Row

Independence (RX)

800/650m Row

35 Push ups

150 Double Unders

35 Push ups

800/650m Row

Liberty

500/400m Row

30 Bar Push ups

150 Single Unders

30 Bar Push ups

500/400m Row

Target time: 12-14 minutes

Time cap each set: 18 minutes

Stay relaxed on the rower and with the jump rope.

Break up the push ups and double unders in to manageable sets.

Steady pacing throughout. Find an intensity you feel comfortable with and hold it.

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)