CrossFit Mile Zero – CrossFit
Strength
Bench Press
8×3, Last 3 Sets at 75%
*Complete on a 2:00 Clock*
Shoulder Press
8×3, Last 3 Sets at 75%
*Complete on a 2:00 Clock*
Workout
Workout (AMRAP – Rounds and Reps)
Frogger
Freedom (RX+)
15:00 AMRAP
200m Run
10/8 Calorie Bike
10 Wall Ball Sit Ups (20/14)
Independence (RX)
15:00 AMRAP
200m Run
8/7 Calorie Bike
10 Wall Ball Sit ups (14/10)
Liberty
15:00 AMRAP
200m Run
7/6 Calorie
10 Sit ups
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Moderate intensity throughout.
Start off conservative and hold the pace throughout.
Don’t come out the gates hot with the run and bike.
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)