CrossFit Mile Zero – CrossFit

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Strength

Pull-ups (5×3-6)

KB RDL (Stagger Stance 5×5/5)

Workout

Metcon (Time)

“Mike and Ike Sours”

Freedom (RX+)

5 rounds

20 Alternating V-Ups

15 Burpee Box Jump Overs (24/20)

Independence (RX)

5 rounds

20 Alternating V-Ups

12 Burpee Box Jumps (24/20)

Liberty

5 rounds

20 Sit ups

15 Up Downs + Step Up

Target time: 10-12 minutes

Time cap: 15 minutes

Moderate Pacing

Aim to complete the V-Ups unbroken

Burpees will determine pacing, try to stay steady and keep heart rate low.  Don’t come out too fast!

Cooldown/Mobility

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose