CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
Oscar the Grouch
Freedom (RX+)
Teams of 2
10 sets:
15/12 Calorie Row
10 Burpee DB Deadlifts (55/45)
12/10 Calorie Row
8 Burpee DB Deadlifts (55/45)
9/8 Calorie Row
6 Burpee DB Deadlifts (55/45)
IndependenceTeams of 2
8 sets:
15/12 Calorie Row
10 Burpee DB Deadlifts (45/35)
12/10 Calorie Row
8 Burpee DB Deadlifts (45/35)
9/8 Calorie Row
6 Burpee DB Deadlifts (45/35)
LibertyTeams of 2
6 sets:
12/10 Calorie Row
10 Burpee DB Deadlifts (25/15)
10/8 Calorie Row
8 Burpee DB Deadlifts (25/15)
8/7 Calorie Row
6 Burpee DB Deadlifts (25/15)
Target time each set: 3-3:45 minutes
Time cap each set: 4 minutes
If you finish early, don’t clean up. Cheer everyone on until the end.
Alternate partners on each row.
Scaled correctly, this workout should take between 24-30 minutes. So settle in for the long haul.
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)