CrossFit Mile Zero – CrossFit
Strength
Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets)
Start at 65% and build, no higher than 90%)
* Complete 1 set every 1:30 *
Workout
Metcon (Time)
“Rottweiler”
Freedom (RX+)
For Time:
50 Wall Balls (20/14)
60 Front Rack Dumbbell Lunges (50s/35s)
50 Wall Balls (20/14)
Independence
For Time:
50 Wall Balls (14/10)
60 Front Rack Dumbbell Lunges (35s/25s)
50 Wall Balls (14/10)
Liberty
For Time:
30 Dumbbell Thrusters
30 Lunges
30 Dumbbell Thrusters (light)
Target time: 10-12 minutes
Time cap: 16 minutes
Wallballs in 2-3 Sets, Try to keep Wallballs to 2:30-3:00
Lunges Broken into 3-4 Sets, Hands must remain on handles
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)