CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“Green Eggs and Ham”
Freedom (RX+)
Every 4 Minutes for 5 Rounds:
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)
6 Power Snatch (135/95)
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)
Independence (RX)
Every 4 Minutes for 5 Rounds:
10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)
6 Power Snatch (115/80)
10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)
Liberty
Every 4 Minutes for 5 Rounds:
10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)
6 Power Snatch (45/75) or 10 Alternating Dumbbell Snatch (light)
10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)
Target time each set: 1:40-2:00
Time cap each set: 2:30 minutes
Find a pace you can maintain, stay within 5-10 seconds each round
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)