CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
7 sets x 3 Dead Stop Deadlifts, Last 3 Sets @ 70% of 1RM
* Rest 2:00 between sets *
Strict Handstand Push-ups (AMRAP – Reps)
5 Sets:
3-5 Reps (SHSPU)
-Record your total reps-
Scaling Options:
Strict HSPU
Kipping HSPU
Strict HSPU from a box
Pike Push-ups
Push-ups
Dumbbell Shoulder Press
Hand Release Push Ups
Workout
Workout (Time)
God Bless America
Independence (RX)
5 Rounds
35 Double Unders
12 Wallballs (20/14)
Liberty
5 Rounds
50 Single Unders
12 Wallballs (14/10)
Target time: 5-6 minutes
Time cap: 8 minutes
Come out with a hard and challenging pace and do your best to maintain throughout.
The wallballs and jump rope are going to jack your heart rate up. Do your best to keep on moving.
Don’t get caught staring at the wallball.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back