CrossFit Mile Zero – CrossFit
Strength
Split Jerk
8×1-2Split Jerk
* Rest on a 2:00 interval *
Push Press
8×1-3 Push Press
* Rest on a 2:00 interval *
Bench Press
8×1-3 Bench Press
* Rest on a 2:00 interval *
Workout
AMRAP 15 (AMRAP – Rounds and Reps)
Freedom (RX+)
2x100m Shuttle or 250m Row
15 American Swings (35/26)
20 Stick Sit Ups
Independence (RX)
2x75m Shuttle or 200m Row
15 Russian Swings (35/26)
15 Stick Sit Ups
Liberty
2x50m Shuttle or 150m Row
15 Russian Swings (26/18)
15 Abmat Sit Ups
This is an easy mover heading in to Murph tomorrow, there’s no need to push the pace.
Slow and steady throughout the run/row.
Aim for unbroken sets, take time during transitions if you need it.
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)