CrossFit Mile Zero – CrossFit
STRENGTH
Back Squat (7×5, Last 3 Sets at 70%)
Front Squat (7×5, Last 3 Sets at 70%)
Workout
Metcon (Time)
“Shrimp Tempura Roll”
Freedom (RX+)
50 Wall Balls (20/14)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)
Independence (RX)
50 Wall Balls (14/10)
50 Knees to Elbows
50 Box Jump Overs (24/20)
50 Wall Balls (14/10)
Liberty
30 Wall Ball Thrusters (light)
30 hanging Knee Raises
30 Step Ups (20/16)
30 Wall Ball Thrusters (light)
Target time: 11-13 minutes
Time cap: 16 minutes
Have a plan to break reps
Keep rest periods short
Aim for 20+ reps per minute
Cooldown
Metcon (No Measure)
1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Foam roll quads](https://youtu.be/NReklz6YiK4?t=5)
[Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)