CrossFit Mile Zero – CrossFit
Workout
Metcon (3 Rounds for reps)
“German Shepherd”
Freedom (RX+)
3:00 AMRAP
100m Run Or 8/6 Assault Bike (7/5 Echo Bike)
20 Double Unders
2 Wall Walks
-rest 2:00-
6:00 AMRAP
200m Run Or 16/13 Calorie Bike (15/12 Echo Bike)
40 Double Unders
4 Wall Walks
-rest 2:00-
9:00 AMRAP
300m Run Or 20/16 Calorie Bike (18/14 Echo Bike)
60 Double Unders
6 Wall Walks
Independence (RX)
3:00 AMRAP
100m Run Or 8/6 Assault Bike (7/5 Echo Bike)
15 Double Unders
1 Wall Walk
rest 2:00
6:00 AMRAP
200m Run Or 16/13 Calorie Bike (15/12 Echo Bike)
30 Double Unders
2 Wall Walks
rest 2:00
9:00 AMRAP
300m Run Or 20/16 Calorie Bike (18/14 Echo Bike)
45 Double Unders
3 Wall Walks
Liberty
3:00 AMRAP
200/175m Bike Erg
20 Single Unders
1 Knee Elevated Wall Walk
rest 2:00
6:00 AMRAP
400/350m Bike Erg
30 Single Unders
2 Knee Elevated Wall Walks
rest 2:00
9:00 AMRAP
600/500m Bike Erg
40 Single Unders
3 Knee Elevated Wall Walks
Target number of Rounds each set: 2-3 rounds
Minimum number of Rounds before scaling: 1.5 rounds
Steady Pacing throughout all workouts
Quick Transitions
Unbroken Double Unders
Avoid Burnout on Wall Walks
Cooldown
Metcon (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)