CrossFit Mile Zero – CrossFit
Warm Up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout
Metcon (3 Rounds for distance)
“BikeErg Lactate Threshold”
3 Sets
1 Min at RPE3
1 Min at RPE4
1 Min at RPE5
1 Min at RPE6
1 Min at RPE7
1 Min at RPE8
4 Min at RPE2
Total 30 Min
Workout
Metcon (3 Rounds for reps)
Freedom (RX’d)
Partner Workout
12 min amrap:
2000/1600m Row
Max Reps Dumbbell Snatch (100/70)
-1 min rest-
12 min amrap:
2000/1600m Ski
Max Reps GHD (Or V-Ups)
-rest 1 min-
12 min amrap:
4000/3200m Bike Erg (or 120/100 cal Assault Bike)
Max Reps Burpee Box Get-Overs (48/42) Or Burpee Box Jump Overs (30/24)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
* KG DB: (45/30)
* See Coaches Notes for Limited Equipment, and Large Class Option