CrossFit Mile Zero – CrossFit

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Strength

Shoulder Press

8×3. No Percentage. Work up ot as light or heavy as you would like.

* Rest on a 2:00 Clock *

Bench Press

8×3. No Percentage. Work up ot as light or heavy as you would like.

* Rest on a 2:00 Clock *

Push Press

8×3. No Percentage. Work up ot as light or heavy as you would like.

* Rest on a 2:00 Clock *

Workout

Workout (AMRAP – Rounds and Reps)

Dedication

Freedom (RX+)

12:00 AMRAP

15 Dumbbell Push Press (35s/25s)

15 Kettlebell Swings (53/35)

200m Run

Independence (RX)

12:00 AMRAP

15 Dumbbell Push Press (25s/15s)

15 Kettlebell Swings (35/25)

150m Run

Liberty

12:00 AMRAP

10 Dumbbell Push Press (light)

10 Russian Kettlebell Swings (light)

150m Run or 150m Row

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 5 rounds

Aim for consistent rounds throughout the workout. Goal pace of 2:00-2:20 for 5/6 Rounds.

Reps should be unbroken throughout.

Use the run to let your shoulders recover.

Mobility

Mobility (No Measure)

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)