CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
Starscream
Freedom (RX+)
Teams of 2
150/120 Calorie Bike
30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups
150/120 Calorie Bike
Independence (RX)
Teams of 2
120/90 Calorie Bike
20 Rope Climbs or 40 Muscle Ups (Bar or Ring) or 80 Burpee Pull-Ups
120/90 Calorie Bike
Liberty
Teams of 2
100/80 Calorie Assault Bike or 90/70 Calorie Echo Bike
30 Zombie Rope Climbs or 60 Jumping Pull Ups
100/80 Calorie Assault Bike or 90/70 Calorie Echo Bike
Target time: 22-25 minutes
Time cap: 28 minutes
Be smart with your partner, break up movements early and often.
Try to keep a higher intensity on the bike, especially on the second round. Movements are going to catch up to you.
Settle in for the long haul!
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)