CrossFit Mile Zero – CrossFit
Workout
Workout (5 Rounds for time)
Ham Porter
Freedom (RX+)
Teams of 2
5 sets
8/7 Calorie Bike Each
20 Burpee Pull-Ups
8/7 Calorie Bike Each
-Rest 3:00 between sets-
Independence (RX)
Teams of 2
5 sets
6/5 Calorie Bike Each
16 Burpee Pull-Ups
6/5 Calorie Bike Each
-Rest 3:00 between sets-
Liberty
Teams of 2
5 sets
5/4 Calorie Bike Each
10 Burpee Jumping Pull Ups
5/4 Calorie Bike Each
-Rest 3:00 between sets-
Target time each set: 3:30-4:00
Time cap each set: 5 minutes
Bike Intervals should be hard.
Break up the burpee pull ups to stay fresh.
Aim for repeatable, high intensity rounds throughout!
Mobility
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)