CrossFit Mile Zero – CrossFit

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Strength

Push Press

8×3 Push Press. Building to a light, moderate, or heavy weight.

*Rest on a 2:00 Clock*

Bench Press

8×3 Bench Press. Building to a light, moderate, or heavy weight.

*Rest on a 2:00 Clock*

Workout

Workout (AMRAP – Rounds and Reps)

Optimus Prime

Independence (RX)

AMRAP 20 Minutes

300m Run or Row

30 Alternating Lunges

3 Wall Walks

Liberty

AMRAP 20 Minutes

200m Run or Row

20 Alternating Lunges

5 Inch Worms

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 Rounds

Steady pacing all throughout. The goal here is to just keep moving!

Aim for consistent rounds every time.

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose