CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (16 Rounds for time)
Baby Ruth
Freedom (RX’d)
Every minute (16:00)
200/175m Row
Independence
Every minute (16:00)
175/150m Row
Liberty
Every minute (16:00)
150/125m Row
Target TIme each set: 40-45 seconds
Time Cap each set: 50 seconds
Workout Option 2
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)
Bike Erg Interval
10x (40 Sec Seated at RPE10, High Damper, 20 Sec at RPE1-2 (Any RPM)
3 Min at RPE3
-Rest 2 Min-
8x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)
3 Min at RPE3
-Rest 2 Min-
6x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)
3 Min at RPE3
-Rest 2 Min-
4x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)
3 Min at RPE3
Time: 46 Min
This workout can be done on an Assault or Echo Bike as needed.