CrossFit Mile Zero – CrossFit
Workout (Time)
Gamma Radiation
Freedom (RX+)
Partner
800m Run (Together)
100 Kettlebell Swings (70/53) (split as needed)
600m Run (together)
75 Kettlebell Swings (70/53) (split as needed)
400m Run (together)
50 Kettlebell Swings (70/53) (split as needed)
200m Run (together)
Independence (RX)
Partner
800m Run (Together)
100 Kettlebell Swings (53/35) (split)
600m Run (together)
75 Kettlebell Swings (53/35) (split)
400m Run (together)
50 Kettlebell Swings (53/35) (split)
200m Run (together)
Liberty
800m Run (together)
40 Russian Kettlebell Swings (light) (split)
600m Run (together)
30 Russian Kettlebell Swings (light) (split)
400m Run (together)
20 Russian Kettlebell Swings (light) (split)
200m Run (together)
Target time: 17-19minutes
Time cap: 25minutes
This workout is about moving steady and sweating.
Moderate pacing on the run and break up the KB swings to keep it fast.
Think of it as an easier intensity day moving into the weekend.
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)