CrossFit Mile Zero – CrossFit

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STRENGTH

Back Squat (7×2, Build to Heavier Double)

On a 2:00 Clock

Front Squat (7×2, Build to Heavier Double)

On a 2:00 Clock

Workout

Metcon (Time)

“Jackie Pro”

Freedom (RX+)

1000m Row

50 Thrusters (95/65)

30 Bar Muscle Ups (Or 60 Chest to Bar)

Independence (RX)

1000m Row

50 Thrusters (75/55)

20 Bar Muscle Ups (40 Chest to Bar or 40 Burpee Pull Ups)

Liberty

800m Row

50 Dumbbell Thrusters (light)

30 Jumping Pull-ups

Target time: 10-12 minutes

Time cap: 15 minutes

Hit Thrusters in Sets of 10

Keep Rest Periods Short

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Gymnastics

False Grip Ring Rows

5 sets:

6-10 False Grip Ring Rows

– rest 1 minute between sets –

Cooldown

Metcon (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)