CrossFit Mile Zero – CrossFit
Workout
Partner Workout (Time)
Heroism
Freedom (RX+)
Teams of 2
3 Rounds:
100 Double Unders (each/same time)
50 GHDs, shared (Partner holds plank)
40-30-20 Deadlifts (275/185, shared)
Independence (RX)
Teams of 2
3 Rounds:
75 Double Unders (each/same time)
40 Stick Sit Ups
40-30-20 Deadlifts (225/155)
Liberty
Teams of 2
3 Rounds:
75 Single Unders (each/same time)
50 Sit ups, shared (Partner holds plank)
40-30-20 Deadlifts (light-moderate, shared)
Target time: 16-18 minutes
Time cap: 24 minutes
This workout is shorter than most Saturdays. Use the extra time to warm up your deadlifts.
This isn’t a traditional you go, I go workout. Both partners are moving up until the deadlifts.
Don’t be a hero when it comes to pulling off the floor. 45 reps a piece is a lot, scale accordingly to live another day.
Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)