CrossFit Mile Zero – CrossFit

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Strength

Back Squat

7×5, No Percentage. Work up to as light or heavy as you would like.

* Rest on a 2:00 Clock *

Front Squat

7×5, No Percentage. Work up to as light or heavy as you would like.

* Rest on a 2:00 Clock *

Workout

Workout (Time)

Courage

Freedom (RX+)

For time:

30-20-10

Back Rack Step back Lunges (95/65)

Toes to bar

Independence (RX)

For time:

30-20-10

Back Rack Step back Lunges (75/55)

Knees to Elbows

Liberty

For time:

30-20-10

Dumbbell Front Rack Lunges (light)

Hanging Knee Raises

Target time: 6-8 minutes

Time cap: 12 minutes

Be mindful of burnout on toes to bar. Break the sets up early in the round of 30.

Give your knees some love. Don’t bounce off the floor for speed or abuse an abmat for time.

Pace yourself through the round of 30and then burn the ships for therounds of 20 and 10.

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)