CrossFit Mile Zero – CrossFit

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Partner Workout (Time)

White Chocolate Macadamia Nut

Freedom (RX+)

4 sets (1 Set every 8Minutes)

20/15 Calorie Standing Bike or 200m Run

6 Wall Walks

100 Double Unders

6 Wall Walks

20/15 Calorie Standing Bike or 200m Run

Independence (RX)

4 sets (1 Set every 8Minutes)

16/12 Calorie Standing Bike or 150m Run

6 Wall Walks (Half Way)

80 Double Unders

6 Wall Walks (Half Way)

16/12 Calorie Standing Bike or 150m Run

Liberty

4 sets (1 Set every 8Minutes)

12/10 Calorie Standing Bike or 100m Run

100ft Bear Crawl

120 Single Unders

100ft Bear Crawl

12/10 Calorie Standing Bike or 100m Run

Target time each set: 5-6minutes

Time cap each set: 7minutes

You go/I go workout. Break the reps up to stay fresh, but keep transitions short to save time.

High five/fist bump your partner. We’re wrapping up the week!

Slowest round is the score.

Coodown/Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)