CrossFit 06/05/2023

CrossFit Mile Zero – CrossFit

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Strength

Back Squat

8×3 Back Squats, Build as Heavy as you would like.

* Rest 2:00 between sets *

Front Squat

8×3 Front Squats, Build as Heavy as you would like.

* Rest 2:00 between sets *

Workout

Workout (Time)

Sesame Street

Freedom (RX+)

30/24 Calorie Bike or 400m Run

-into-

42-30-18

Wall Balls (20/14)

GHD’s (OR V Ups)

-into-

30/24 Calorie Bike or 400m Run

Independence (RX)

24/20 Calorie Bike or 300m Run

-into-

42-30-18

Wall Balls (14/10)

Stick Sit Ups or V- Ups

-into-

24/20 Calorie Bike or 300m Run

Liberty

20/16 Calorie Bike or 250m Run

-into-

30-20-10

Wall Ball Thruster (light)

Abmat Sit-up

-into-

20/16 Calorie Bike or 250m Run

Target time: 11-13 minutes

Time cap: 16 minutes

Start off steady building throughout. Second Bike/Run should be hard!

Keep the rest in wallballs minimal. Rx+ you’re going for 2 sets max.

This workout will be mind over matter once you get into the 2nd round.

Mobility (No Measure)

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)