CrossFit Mile Zero – CrossFit
Workout
Workout (AMRAP – Rounds and Reps)
“Hey You Guys!!”
Freedom (RX+)
Teams of 2 (1:1)
30:00 Amrap
15/12 Calorie Bike
10 GHD’s (or V-ups)
15 Wall Balls (30/20)
10 GHD’s (or V-ups)
15/12 Calorie Bike
* Alternate movements with partner
Independence (RX)
Teams of 2 (1:1)
30:00 Amrap
12/10 Calorie Bike
10 V-ups
15 Wall Balls (20/14)
10 V-ups
12/10 Calorie Bike
Liberty
Teams of 2 (1:1)
30:00 Amrap
10/8 Calorie Assault Bike (or 8/6 Echo Bike)
10 Sit Ups
10 Wall Ball Thrusters (light)
10 Sit Ups
10/8 Calorie Assault Bike (or 8/6 Echo Bike)
Target number of Rounds: 4+ each
Minimum number of Rounds before scaling: 3 each
Moderate intensity throughout.
Reps will likely be unbroken, but heart rates will spike early and will stay elevated.
Settle in on round 1 and hold on.
Toes to Bar: Week 4 Day 2 (Time)
Toes to Bar: Week 4 Day 2
Partner workout – one partner works while the other rests.
Advanced: Accumulate 40 Strict Toes To Bar as a team
Intermediate: Accumulate 30 Strict Toes To Bar as a team
Beginner: Accumulate 30 Strict Knee Raises as a team
Alternative: Accumulate a 2 min plank hold as a team (can be on knees to scale down or on rings to scale up)
**EACH TIME A PARTNER BREAKS, RUN 200 meters together**
TIME CAP: 12 minutes
Mobility
Skills and Drills
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)