CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
8×1, Build to a heavy single for the day
Front Squat
8×1, Build to a heavy single for the day
Workout
Workout (2 Rounds for time)
“Rummy”
Freedom (RX+)
Odd Rounds:
Even Sets: (0:00, 10:00)
15/12 Calorie Row
15 Burpee to Target (8″/6″)
15/12 Calorie Row
Even Rounds:
15/12 Calorie Air Bike
15 Burpee to Target (8″/6″)
15/12 Calorie Air Bike
Independence
4 sets (1 set every 5:00)
Odd Rounds:
12/10 Calorie Row
12 Burpee to Target (6″/4″)
12/10 Calorie Row
Even Rounds:
12/10 Calorie Air Bike
12 Burpee to Target (6″/4″)
12/10 Calorie Air Bike
Liberty
4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
10/8 Calorie Row
10 Up Downs
10/8 Calorie Row
Odd Sets: (5:00, 15:00)
10/8 Calorie Air Bike
10 Up Downs
10/8 Calorie Air Bike
Target time each set: 2:30-3:30
Time cap each set: 4 minutes
Start off the bike/row hard and settle in to a pace you can maintain.
Intervals are meant to be hard, don’t sandbag your pace.
Push your last bike/row each round.
Mobility
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)