CrossFit Mile Zero – CrossFit
Strength
Back Squat (7×2)
Front Squat (7×2)
Workout
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Freedom (RX+)
5 Rounds
400m Run
15 Overhead Squats (95/65)
Independence (RX)
5 Rounds
400m Run
12 Overhead Squats (75/55)
Liberty
5 Rounds
300m Run
15 Dumbbell Front Squats (light)
Target time: 14-16 minutes
Time cap: 20 minutes
Maintain pace set in the first round
Aim for unbroken squats
The place to make up time is on the run, don’t sandbag the later rounds!
Cooldown/Mobility
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)