CrossFit Mile Zero – CrossFit
Strength
Back Squat
7×2, 2 Second Negative with a 1 Second Pause at the bottom
*On a 1:45 Clock
Front Squat
7×2, 2 Second Negative with a 1 Second Pause at the bottom
*On a 1:45 Clock
Overhead Squat
7×2, 2 Second Negative with a 1 Second Pause at the bottom
*On a 1:45 Clock
Workout (Time)
Half Murph
Freedom (RX+)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.
Independence (RX)
Liberty
400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run
Target time: 18-23minutes
Time cap: 25minutes
Mobility (Checkmark)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)