CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
Hawaii
Freedom (RX+)
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
*Optional: perform with weight vest (20/14)
Independence (RX)
5 sets:
200m Run
10 Pull-ups
20 Push-ups
30 Squats
200m Run
-rest 3 minutes between sets-
Liberty
5 sets:
200m Run
10 Jumping Pull-ups
15 Bar Push-ups
20 Squats
200m Run
-rest 3 minutes between sets-
Target time each set: 4-4:30
Time cap each set: 5 minutes
Last chance Murph prep. Volume here is 50-75% volume on RX/RX+.
Take the first round slow and do your best to maintain push ups as the rounds go on.
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)