CrossFit Mile Zero – CrossFit

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Strength

Bench Press (7×5, Sets running on a 2:00 Clock)

Shoulder Press (7×5, Sets running on a 2:00 Clock)

Push Press (7×5, Sets running on a 2:00 Clock)

Workout

Metcon (Time)

“Jack and Rose”

Freedom (RX+)

5 sets:

21/16 Calorie Row or 200m Run

15 Pull-ups

9 Strict Handstand Push Ups

*Rest 2 Minutes between Sets*

Independence (RX)

5 sets:

16/14 Calorie Row or 200m Run

12 Pull-ups

6 Strict Handstand Push Ups (Or 9 Handstand Push ups)

*Rest 2 Minutes between Sets*

Liberty

5 sets:

12/10 Calorie Row

12 Ring Rows

12 Dumbbell Push Press

*Rest 2 Minutes between Sets*

Target time each set: 2-2:45

Time cap each set: 3 minutes

Start hard on the Row/Run and wind down to finish up.

Complete 5-10 Pull Ups at a Time

Keep transitions fast.  Go easy on Round 1 to see where to pick up the pace on successive rounds.

Cooldown/Mobility

Metcon (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)