CrossFit Mile Zero – CrossFit
Skill Prep Warm-up
Deadlift
3×3 Building up your weight for the workout.
* On a 2 minute clock do 5 reps. Odd numbers do deadlifts, Even numbers run 100m *
Workout (Time)
Ghost Pepper
Freedom (RX+)
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Run
-Rest 1 minute between sets-
Independence (RX)
10 sets:
10 Deadlifts (115/80)
10 Push ups
100m Run
-Rest 1 minute between sets-
Liberty
10 sets:
10 Kettlebell Sumo Deadlifts (light)
10 Bar Push Ups
50m Run/Row
-Rest 1 minute between sets-
Target time each set: sub 1:15
Time cap 25 Minutes
This is going to get spicy. Gauge your overall pace off the first 2-3 rounds and adjust to finish.
The goal is to go for unbroken each round. if you need to scale the reps or change the range of motion, do it before it’s too late.
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)