CrossFit Mile Zero – CrossFit
Gymnastics
Upside Down 1 (Checkmark)
Spend some time getting upside down. Note your level in your score notes.
LEVEL 1:
2 sets:
Wall walk half-way up wall or vertical on box
10 shoulder touches (with feet still on the wall)
Wall walk down
**rest 1 min**
30-60 sec box-facing handstand hold (for as long as you feel confident in the movement)
**rest 1 min**
2 sets:
Wall walk half-way up wall or vertical on box
10 shoulder touches (with feet still on the wall)
Wall walk down
LEVEL 2:
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
** rest 1min **
30-60 sec wall-facing handstand hold or kick up on to wall (for as long as you feel confident in the movement)
** rest 1min **
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
LEVEL 3:
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
** rest 1 min **
30-60 sec freestanding/one leg tap handstand hold (for as long as you feel confident in the movement)
** rest 1 min **
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
Workout
Workout (Time)
“Worst Cooks in America”
Freedom (RX+)
4 Rounds
20 Toes to Bar
4 Wall Walks
Independence (RX)
4 Rounds
15 Toes to Bar (Or 20 Knees to Elbows)
3 Wall Walks
Liberty
4 Rounds
15 Hanging Knee Raises
3 Inch Worms
Target time: 8-10 minutes
Time cap: 14 minutes
Shake out the shoulders early and often.
Break up your sets for both Toes to Bar and Wall Walks to stay fresh.
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)