CrossFit Mile Zero – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
-into-
400m Run/1000m Bike
-into-
3 sets:
5 Kip Swings
5 Scap Pull-ups
5 Thrusters (empty bar – build)
2. Workout Prep
1 set:
5 Pull-ups
5 Thrusters
100m Run (workout pace)
Workout
Daniel (Time)
Freedom (RX)
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
Independence
35 Pull-ups
400m Run
21 Thrusters (75/55)
800m Run
21 Thrusters (75/55)
400m Run
35 Pull-ups
Liberty
35 Jumping Pull-ups
200m Run
21 Dumbbell Thrusters (light)
400m Run
21 Dumbbell Thrusters (light)
200m Run
35 Jumping Pull-ups
Target time each set: 14-16 minutes
Time cap each set: 20 minutes
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)