CrossFit Mile Zero – CrossFit

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Strength

Weighted Pull-ups (8×4)

Work up to heaviest set of 4 or lowest resistance of bands.

* Rest on a 90 second Clock *

Workout

Workout (Time)

Sacrifice

Freedom (RX+)

3 Rounds

30 Burpee Box Jump Over (24/20)

15 Front Squats (95/135)

Independence (RX)

3 Rounds

25 Burpee Box Over (24/20)

15 Front Squats (75/115)

Liberty

3 Rounds

20 Up Down + Step Ups (20/16)

15 Dumbbell Front Squats (light)

Target time: 10-12minutes

Time cap: 16minutes

Use Round 1 to determine your pace for Rounds 2/3.

Be steady with your squats, focus on a tight core and belly breathing in the hole.

Be prepared to push the pace and get uncomfortable for your burpee box overs.

Mobility

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)