CrossFit Mile Zero – CrossFit
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)
BikeErg Lactate Threshold
5 Sets
1 Min Standing, High Damper at RPE3
1 Min Seated at RPE8 (or 90 RPM)
*No rest between sets.
-Rest 2 Min-
5 Sets
1 Min Standing at RPE5 (or 65 RPM)
1 Min Seated at RPE5 (or 65 RPM)
*No rest between sets.
-Rest 2 Min-
5 Sets
1 Min Standing, High Damper at RPE8 (70 RPM)
1 Min Seated at RPE3
*No rest between sets.
Total: 34 Min
Workout Two (Time)
Lemon Raspberry Cream Cheesecake
Freedom (RX’d)
21-18-15-12-9-6
Burpee to Bar (6in)
V-Ups
50 Single Unders after each set of V-ups
Independence
21-18-15-12-9-6
Burpee to Bar
Alternating V-Ups
35 Single Unders after each set of V-ups
Liberty
21-18-15-12-9-6
Up Down
Sit Ups
30 Single Unders after each set of Sit Ups
Target time: 10-12 minutes
Time cap: 15 minutes