CrossFit Mile Zero – CrossFit
Strength
Deadlift (Heavy Single in 10-12 min)
Gymnastics
Strict Handstand Push up (Max Reps)
Workout
Zebra Shark (5 Rounds for time)
Freedom (RX’d)
5 sets (1:1)
20/15 Calorie Bike Erg
15 GHD’s (Or 15 V-ups)
100ft Farmer Carry (100s/70s)
Independence
5 sets (1:1)
16/14 Calorie Bike Erg
15 GHD’s + 6in Riser
100ft Farmer Carry (70s/50s)
Liberty
5 sets (1:1)
15/12 Calorie Bike Erg
15 Sit ups
100ft Farmer Carry (moderate)
Target time each set: 2-2:30
Time cap each set: 3 minutes
* See Coaches Notes for Limited Equipment and Large Class Option
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)