CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

8×1-2. Build up to a heavy single or double.

*Complete on a 2:00 Clock*

Shoulder Press

8×1-2. Build up to a heavy single or double.

*Complete on a 2:00 Clock*

Workout

Workout (Time)

Baked Potato

Freedom (RX+)

10 Rounds

16 Single DB Alternating Reverse Lunges (50/35)

2 Wall Walks

Independence (RX)

10 Rounds

16 Single DB Alternating Reverse Lunges (35/25)

2 Wall Walks

Liberty

10 Rounds

12 Single Dumbbell Alternating Step Back Lunges (light)

2 Inch Worms

Target time: 9-11 minutes

Time cap: 16 minutes

Low reps means it’s time to enter the pain cave. Establish a pace early and don’t let go.

Reps should be unbroken, so select a weight and wall walk variation that allow it.

If you need a break, use the transitions to catch your breath before you go.

Mobility

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)