CrossFit Mile Zero – CrossFit
Workout (Time)
Ultimate Red Velvet Cheesecake
Freedom (RX+)
Teams of 2
2000/1750m Row
-into-
4 rounds
30 Front Lunge (95/65)
50 Box Jump Overs (24/20)
-into-
2000/1750m Row
Independence (RX)
Teams of 2
1750/1500m Row
-into-
4 rounds
30 Front Lunge (75/55)
50 Box Jump Overs (20/16)
-into-
1750/1500m Row
Liberty
Teams of 2
1500/1200m Row
-into-
4 rounds
30 Dumbbell Front Lunge (light)
50 Box Step Ups (24/20)
-into-
1500/1200m Row
Target time: sub 25 minutes
Time cap: 30 minutes
Moderate to high intensity throughout.
Split the reps up to keep each athlete fresh throughout the workout.
This workout has a lot of transitions. Make sure to not waste any time there if you can!
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)