CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (2 Rounds for reps)
“Cardio Dozen”
Freedom (RX+)
Teams of 2
12 min AMRAP
2000m Run (alt 100s or 200s)
Max GHD’s (Or V-Ups)
-1 min rest-
12 min AMRAP
5000/4000m Bike
Max Burpee Box Jump Overs (24/20)
Independence (RX)
Teams of 2
12 min AMRAP
1600m Run (alt 100s or 200s)
V-Ups or Sit Ups
1 min rest
12 min AMRAP
4000/3200m Bike
Max Burpee Box Overs (24/20)
Liberty
Teams of 2
10 min AMRAP
1500/1200m Row
Max Sit ups
1 min rest
10 min AMRAP
3000/2600m Bike Erg
Max Up Downs + Step Ups
** If you don’t have Bike Ergs, Row 1500/1200m in both AMRAPs
Target number of reps each set:
Workout 1: 75+ reps
Workout 2: 40+ reps
Minimum number of reps before scaling:
Workout 1: 50 reps
Workout 2: 20 reps
Short Bursts over long sustained efforts for Sit Ups/Burpee Box Overs
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)