CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
“War”
Freedom (RX+)
Teams of 2
4 Rounds
1000m Run (Together) (or 1000m/850m Row – shared)
30 Single Dumbbell Synchro Lunge (50/35)
10 Burpee Chest to Bar
Independence (RX)
Teams of 2
4 Rounds
800m Run (Together) (800m/700m Row – shared)
30 Single Dumbbell Synchro Lunge (35/25)
10 Burpee Pull Ups
Liberty
Teams of 2
4 Rounds
600m Run (Together) (750m/600m Row – shared)
30 Synchro Lunge
10 Up Down to Jumping Pull Up
Target time: 20-24 minutes
Time cap: 28 minutes
Let the slower runner set the pace for the run. Don’t blow up your pace round 1.
Find your rhythm for lunges and go for unbroken.
Settle in and embrace it. It’s a slow burner.
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)