CrossFit Mile Zero – CrossFit

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Strength

Bench Press (5 sets of 1 @80-90% of 1RM )

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump
3 High Box Jumps x 5 sets

*4-6″ below max height for 1 rep

Workout

Metcon (Distance)

“The Dance”

Freedom (RX+)

7 sets:

1:30 AMRAP

10 Deadlifts (135/95)

5 Box Jumps (24/20)

Max Meter Run in Remaining Time

-rest 1:30 between sets-

Independence (RX)

7 sets:

1:30 AMRAP

10 Deadlifts (115/80)

5 Box Jumps (20/16)

Max Meter Run in Remaining Time

-rest 1:30 between sets-

Liberty (Scaled)

7 sets:

1:30 AMRAP

10 Kettlebell Sumo Deadlifts (light)

5 Box Step ups (20/16)

Max Meter Row in Remaining Time

-rest 1:30 between sets-

Target Distance each set: 250m +

Minimum Distance before scaling: 150m

Cooldown

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)