CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (Time)
“Going to Work”
Freedom (RX+)
20 Sets (Partners Alternate Movements)
200m Run
10 Toes to Bar
3 Power Cleans (105/155)
Independence (RX)
20 Sets (Partners Alternate Movements)
200m Run
10 Knees to Elbows
3 Power Cleans (75/115)
Liberty
20 Sets (Partners Alternate Movements)
150m Run
10 Hanging Knee Raises
6 Sandball Slams (light)
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Banded Pushups
10 Strict Pullups
15 Ring Push Ups
15 DB Spider Curls
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
50yd KB Front Racked/Overhead Carry (right racked/left overhead)
50yd KB Front Racked/Overhead Carry (right overhead/left racked)
-Rest 2 min b/t round-
[Banded Pushups](https://www.youtube.com/watch?v=dGYUa6Ekwqs)
[Ring Pushups](https://www.youtube.com/watch?v=PbuNnPueHHU)
[DB Spider Curls](https://www.youtube.com/watch?v=h8yRwErruQI)
[Overhead Plate Situps]( https://www.youtube.com/watch?v=rBLLfvmNIIs)
[Strict Hanging Leg Raise](https://www.youtube.com/watch?v=EkxKEaiKJRc)
[Seated Oblique twist w/ med ball](https://www.youtube.com/watch?v=iv_aOZQTgAk)
[Alligator Rolls](https://www.youtube.com/watch?v=H6Sco2y0m34)
[KB Front Racked/Overhead Carry](https://www.youtube.com/watch?v=i8WOMsgmGOk)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)