CrossFit Mile Zero – CrossFit

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Strength

Push Press

7×5, Build up to a Moderate Weight and work on cycling.

Bench Press

7×5, Build up to a Moderate Weight

Workout

Workout (Time)

“On Wednesdays, we wear pink”

Freedom (RX+)

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Box Jumps (30/24)

10 Rope Climbs (Or 30 Strict Pull Ups)

Independence (RX)

50 Knees to Elbows

40 Burpee to Bar (6” reach)

30 Handstand Push Ups

20 Box Jumps (24/20)

8 Rope Climbs (Or 24 Strict Pull Ups)

Liberty

50 Hanging Knee Raises

40 Up Downs

30 Dumbbell Push Press (light)

20 Box Step Ups (24/20)

10 Zombie Rope Climbs (Or 30 Ring Rows)

Target time: 12-14 minutes

Time cap: 18 minutes

Moderate intensity with a lot of short, quick breaks to avoid fatigue.

Get through the toes to bar and things should really start to move.

Mobility

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side