CrossFit Mile Zero – CrossFit

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Strength

Clean and Jerk (10×1)

Workout

Metcon (Time)

“Water is Wild”

Freedom (RX+)

4 rounds

25 Box Step Ups (24’’/20’’)

20 Toes to Bar

15 Front Squats (95/65)

Independence (RX)

4 rounds

25 Box Step ups (24’’/20’’)

20 Knees to Elbows (Or 15 Toes to Bar)

15 Front Squats (75/55)

Liberty

4 rounds

20 Box Step ups (20’’/16’’)

15 Hanging Knee Raises

10 Dumbbell Squats (light)

Target time: 13-15 minutes

Time cap: 18 minutes

Set a pace your first round and maintain.

Use the Step Ups for Recovery.

Keep on moving.

Cooldown/Mobility

Metcon (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose