CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“You Jump, I Jump”
Freedom (RX+)
With a Partner, 3 Rounds:
50/38 Calorie Assault Bike (Or 40/34 Calorie Echo Bike)
50 Wall Balls (20/14) (10’/9’)
40/32 Calorie Assault Bike
(Or 32/26 Calorie Echo Bike)
30 Wall Balls (20/14)
Independence (RX)
With a Partner, 3 Rounds:
41/35 Calorie Assault Bike (Or 38/30 Calorie Echo Bike)
50 Wall Balls (14/10) (10’/9’)
33/27 Calorie Assault Bike
(Or 28/22 Calorie Echo Bike)
30 Wall Balls (14/10)
Liberty
With a Partner, 3 Sets:
32/26 Calorie Assault Bike
30 Wall Ball Thrusters (light)
28/22 Calorie Assault Bike
30 Wall Ball Thrusters (light)
Break up reps as needed.
Keep the sets large enough to not be excessive, but small enough they remain unbroken.
RX and RX+ athletes must transition with high 5s while yelling “OH YEA!” or “YOUR TURN BROTHER!”
Cooldown/Mobility
Metcon (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)