CrossFit Mile Zero – CrossFit
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout
Metcon (Distance)
“BikeErg Lactate Threshold”
3 Sets
5 Min at RPE3, 30 Sec at RPE1
45 Sec at RPE7, 30 Sec at RPE1
15 Sec at RPE9
*Rest 90 Sec between sets.
Workout
Metcon (2 Rounds for time)
“Ice Breakers Sour”
Freedom (RX’d)
2 Sets
3 Rounds
15/12 Cal Assault Bike (Or 20/16 Calorie Row)
9 Deadlift (225/155)
-Rest 3:00 between sets-
(KG conv: DL 102/70)
Independence
2 Sets
3 Rounds
12/10 Assault Bike (Or 16/13 Calorie Row)
9 Deadlift (185/125)
Rest 3:00 between sets
(KG conv: DL 83/56)
Liberty
2 Sets
3 Rounds
12/10 Assault Bike (Or 16/13 Calorie Row)
9 Dumbbell Deadlifts (moderate)
Rest 3:00 between sets