CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
8×1-2. Build up to a heavy single or double.
*Complete on a 2:00 Clock*
Workout
Workout (2 Rounds for time)
French Fried Potatoes
Freedom (RX+)
2 sets (1 set every 8:00)
20/16 Calorie Air Bike or 300m Run
20 V-Ups
25 Alternating Dumbbell Snatches (50/35)
20/16 Calorie Air Bike or 300m Run
20 V-Ups
Independence (RX)
2 sets (1 set every 8:00)
16/13 Calorie Air Bike or 250m Run
15 V-Ups
25 Alternating Dumbbell Snatches (35/25)
16/13 Calorie Air Bike or 250m Run
15 V-Ups
Liberty
2 sets (1 set every 8:00)
12/10 Calorie Air Bike or 200m Run
16 Sit Ups
20 Alternating Dumbbell Snatches (light)
12/10 Calorie Air Bike or 200m Run
16 Sit Ups
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Move at a hard pace you can maintain throughout.
Don’t blow things up on the first bike/run.
Transitions should be quick. Once you start keep it moving.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose