CrossFit Mile Zero – CrossFit

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Workout

Metcon (Time)

“Spider Roll”

Freedom (RX’d)

Every minute (20:00)

200m/175m Row

200m Run

500m/450m Bike

Independence

Every minute (20:00)

175m/150m Row

150m Run

350m/300m Bike

Liberty

Every minute (15:00)

150m/125m Row

Target time each set: 38-45 seconds

Time cap each set: 50 seconds

Moderate Pace

Stay Within 3-5 Seconds per Round

Start each round harder and ease in

Gymnastics

Metcon (Checkmark)

Skill Progression (Low Ring Muscle Up):

Ring Transitions

– 10-12 minutes to practice –

Pull-ups (5×6-10 Reps)

Dips (5×6-10 Reps)

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)