CrossFit Mile Zero – CrossFit
Workout
Workout (AMRAP – Reps)
Tennessee
Freedom (RX+)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
*Scoring: the 200m run is worth 4 reps. Every 50m run is a rep.
– 2 options –
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)
Independence (RX)
12 min AMRAP
200m Run
7 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
15 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
25 Air Squat
Liberty
12 min AMRAP
200m Row
10 Body or Ring Rows
-Rest 2 Min-
12 min AMRAP
200m Row
20 Bar Push Ups
-Rest 2 Min-
12 min AMRAP
200m Row
20 Squats (to a box or ball)
Target number of Round each set: 5-7 rounds
Minimum number Rounds before scaling: 3 rounds
Moderate pacing throughout.
This workout has higher reps, don’t burn out too fast.
Most people should not wear a vest today. Focus on FULL/CLEAN reps.
Mobility (No Measure)
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side