CrossFit Mile Zero – CrossFit
Strength
Power Clean
Every 90 Seconds (12:00)
3 Power Cleans
– Use lightweight that can be cycled smoothly for 3Touch and Go reps
Workout (Time)
Kiss Me I’m Irish
Freedom (RX+)
For Time:
40-30-20-10
Box Jump Overs (24/20)
20-15-10-5
Stick Sit Ups (Or GHD Sit Ups)
Independence (RX)
For Time:
40-30-20-10
Box Jump Overs (20/16)
15-12-9-6
Stick Sit Ups
Liberty
For Time:
20-15-10-5
Low Box Jumps
Sit Ups (Or GHD Sit Ups)
Target time: 6-8 minutes
Time cap: 12 minutess
Box Jump/Step Overs are high intensity.
Let the heart rate come back down during sit ups.
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back