CrossFit Mile Zero – CrossFit

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Strength/Accessory

Good Mornings

4×8 with a light to moderate weight.

*Complete on a 2:30 Clock*

Alt. Incline DB Bench

4×10/10, build to a moderate weight.

*Complete on a 2:30 Clock*

Workout

Workout (Time)

“Let’s turn on the juice and see what shakes loose.”

Freedom (RX+)

3 Sets

400m Run

450/400m Row

25 Burpee Variation*

-rest 3:00 between sets-

Set 1: Burpees

Set 2: Burpee over line (Line Facing)

Set 3: Burpee to 6” target

Independence (RX)

3 Sets

300m Run

350/300m Row

20 Burpee Variation*

-rest 3:00 between sets-

Liberty

3 Sets

200m Run

250/200m Row

15 Up Downs

-rest 3:00 between sets-

Target time each set: 5-7 minutes

Time cap each set: 8 minutes

Use Round 1 as a trial run. Making adjustments to your run pace for smooth, steady burpees.

You’re slowly building an oxygen deficit over the 3 rounds. Save the speed on burpees until Round 3.

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

Mobility