CrossFit Mile Zero – CrossFit
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (3 Rounds for calories)
Ski/Row and Bike Workouts
3 Sets
500m Row or Ski at RPE7
1 Min Echo Bike at RPE7
*Rest 3 Min between sets.
*Score Echo Bike Calories.
Workout Two (Checkmark)
“I like that boulder, that’s a nice boulder”
Freedom (RX’d)
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)
Minute 2: 10 Strict Pull ups
Minute 3: 10 Deficit Push Ups (4″/2″)
(KG conv: DB 2×22.5/15)
Independence
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)
Minute 2: 8 Strict Pull ups
Minute 3: 8 Deficit Push Ups (2”/1″)
(KG conv: DB 2×15/10)
Liberty
Every minute (15:00)
5 sets
Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)
Minute 2: 10 Ring Rows
Minute 3: 10 Bar Push Ups