CrossFit Mile Zero – CrossFit
Strength
Back Rack Lunge (4×10 (5/5))
Front Rack Lunge (4×10 (5/5))
Workout
Metcon (Time)
“Gomez Addams”
Freedom (RX+)
150 Wall Balls (20/14)
300 Double Unders
30 Muscle Ups (Or 60 Chest to Bar)
** Partition as desired **
Independence (RX)
120 Wall Balls (14/10)
200 Double Unders
20 Muscle Ups (Or 40 Chest to Bar)
Liberty
10 rounds
10 Wall Ball Thrusters (light)
20 Single Unders
5 Jumping Pull-ups
Target time: 16-18 minutes
Time cap: 22 minutes
Set a sustainable pace from the beginning.
It’s a shoulder and forearm burner, so plan to break up your reps accordingly.
10 Rounds should be very manageable.
Cooldown/Mobility
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)