CrossFit Mile Zero – CrossFit
Workout
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Metcon (Time)
Independence
1200m Run
1600m Row
1200m Run
Liberty
3000m Bike Erg
1500m Row
3000m Bike Erg
Target time each set: 22-25 minutes
Time cap each set: 30 minutes
First Mile 75-80%
Row start light, moderate to hard middle, easy finish
Second Mile, start slow and finish the last 200 hard!
Gymnastics
Metcon (5 Rounds for time)
Skill Progression: Ring Support
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Cooldown
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)
[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)