CrossFit Mile Zero – CrossFit

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Strength

Shoulder Press (8×2)

Push Press (8×2)

Workout

Metcon (Checkmark)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)

Metcon (Time)

“Warheads”

Freedom (RX+)

40-30-20-10

Push Ups

Calorie Row (or 400/300/200/100m Run)

* Female Calorie Row 32-24-16-8

Independence (RX):

32-24-16-8

Push Ups

Calorie Row (or 300/200/200/100m Run)

* Female Calorie Row 26-20-14-6

Liberty

21-15-12-9

Bar Push Ups

Calorie Row

Target time: 8-10 minutes

Time cap: 14 minutes

Steady Row first two rounds, hard last two

Short, quick rests on pushups

Don’t Burn Out!

Cooldown/Mobility