CrossFit Mile Zero – CrossFit

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Workout

Metcon (AMRAP – Reps)

“Shuttle to Overhead”

Freedom (RX+):

From 0:00-2:00 (2 minutes)

Run 200m

Max shoulder to overhead (185/125)

-Rest 1 min-

From 3:00-6:00 (3 minutes)

Run 400m

Max shoulder to overhead (185/125)

-Rest 2 mins-

From 8:00-12:00 (4 minutes)

Run 600m

Max shoulder to overhead (185/125)

Independence (RX):

From 0:00-2:00 (2 minutes)

Run 200 m

Max shoulder to overhead (155/105)

Rest 1 min

From 3:00-6:00 (3 minutes)

Run 400 m

Max shoulder to overhead (155/105)

Rest 2 mins

From 8:00-12:00 (4 minutes)

Run 600 m

Max shoulder to overhead (155/105)

Liberty:

From 0:00-2:00 (2 minutes)

400m Bike Erg (or 200M Row)

Max Dumbbell Push Press (light)

Rest 1 min

From 3:00-6:00 (3 minutes)

800m Bike Erg (or 400M Row)

Max Dumbbell Push Press (light)

Rest 2 mins

From 8:00-12:00 (4 minutes)

1200m Bike Erg (or 600M Row)

Max Dumbbell Push Press (light)

Target number of reps each set: 8 + reps

Minimum number of reps before scaling:  5 reps

60 Seconds on the clock for STO

Slow, Steady Reps

Accessory

Pull-ups (5 sets of 6-10 Strict Pull-ups)

Cooldown

Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Calf smash with foam roller (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)