CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
Toucan
Freedom (RX+)
Teams of 2
250 Wallballs (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
Independence (RX)
Teams of 2
200 Wallballs (14/10)
150/120 Calorie Row
100 Box Jumps (20/16)
50 Devil’s Press (35’s/25’s)
Liberty
100 Wall Ball Thrusters (light)
75/60 Calorie Row
50 Box Step-ups (20/16)
25 Dumbbell Clean and Jerks (light)
Target time: 24-26 minutes
Time cap: 30 minutes
Partner up with someone of similar skill to keep equipment needs minimal between partners.
Break up the reps as needed to stay as fresh as you can, as long as you can.
Slow down, scale back, enjoy yourselves. It’s Saturday.
Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)