CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“Hawaiian Pizza”
Freedom (RX+)
6 sets (Every 4:00)
21/16 Calorie Assault Bike
9 Devil Press (50s/35s)
Independence (RX)
6 sets (Every 4:00)
16/14 Calorie Assault Bike
9 Devil Press (35s/25s)
Liberty
6 sets (Every 4:00)
15/12 Calorie Bike Erg
9 Alternating Dumbbell Clean and Push Press (light)
Target time each set: 1:45-2:15
Time cap each set: 2:30
Stimulus is moderate to high pace
If athletes don’t have 90 seconds of rest, decrease calories on bike by 5
Be willing to suffer on Devils Press
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)