CrossFit Mile Zero – CrossFit
Strength
Back Squat
5-4-3-2-2-1-1, Last 2 Sets at 80%
* Complete a set on the 2 minutes *
Front Squat
5-4-3-2-2-1-1, Last 2 Sets at 80%
* Complete a set on the 2 minutes *
Workout (Time)
Ariel + Prince Eric
Freedom (RX+)
30/24 Calorie Bike or 400m Run
20 Toes to Bar
15 Overhead Squats (95/65)
20 Bar Facing Burpees
15 Overhead Squats (95/65)
20 Toes to Bar
30/24 Calorie Bike or 400m Run
Independence (RX)
24/18 Calorie Bike or 300m Run
15 Toes to Bar
15 Overhead Squats or Front Squats (75/55)
20 Burpees over Bar
15 Overhead Squats or Front Squats (75/55)
15 Toes to Bar
24/18 Calorie Bike or 300m Run
Liberty
20/16 Calorie Bike or 200m Run
20 Hanging Knee Raises
15 Dumbbell Front Squats (light)
20 Up Down
15 Dumbbell Front Squats (light)
20 Hanging Knee Raises
20/16 Calorie Bike or 200m Run
Target time: 9-11 minutes
Time cap: 16 minutes
Go in to the workout with a plan for how you want to break things up.
Planning will matter as you hit the second half.
Start steady and pick up the pace to finish.
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)