CrossFit Mile Zero – CrossFit

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Workout

Metcon (Time)

“Oh, the places you’ll go”

Freedom (RX+)

Every 6 Minutes for 5 Rounds

30/24 Calorie Row

20 GHD’s (Or 20 V-ups)

10 Burpees over rower

Independence (RX)

Every 6 Minutes for 5 Rounds

24/20 Calorie Row

16 V-Ups or 20 Sit Ups

8 Burpees

Liberty

Every 6 Minutes for 5 Rounds

20/15 Calorie Row

20 Sit ups

10 Up Downs

Target time each set: 2:35-2:50

Time cap each set: 3:30

Goals:

Row 1:30-2:00

Full Send on Burpees

Work/Rest Ratio of 1:1 or Better

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)