CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“Morticia Addams”
Freedom (RX+)
4 Sets (1 set every 10:00)
400m Run
40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike)
400m Run
Independence (RX)
4 Sets (1 set every 10:00)
300m Run
30/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike)
300m Run
Liberty
4 Sets (1 set every 10:00)
200m Run
20/16 Calorie Assault Bike (Or 16/13 Calorie Echo Bike)
200m Run
Target time each set: 7-8 minutes
Time cap each set: 9 minutes
Steady Run and Bike, push the second run if able.
Stay consistent across sets +/- 15 seconds.
This is a long workout, use the first round as a “test” round.
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)