CrossFit Mile Zero – CrossFit

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Workout

Metcon (7 Rounds for reps)

“The Lorax”

Freedom (RX+)

7 rounds

Min 1: 20 Wall Balls (20/14)

Min 2: 12 Handstand Push-ups

Min 3: 20 Alternating V-ups

Independence (RX)

7 rounds

Min 1: 20 Wall Balls (14/10)

Min 2: 10 Handstand Push-ups

Min 3: 12 Alternating V-ups

Liberty

7 rounds

Min 1: 15 Wall Balls

Min 2: 15 Dumbbell Push Press

Min 3: 15 Sit Ups

Target time each set: 20-35 seconds

Time cap each set: 45 seconds

Goals:

Handstand Push Ups in 1-2 Sets

Aim to be near unbroken with consistent rest

Cooldown

Warm-up (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)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)