CrossFit Mile Zero – CrossFit
Strength
Shoulder Press (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.)
Workout
Metcon (Time)
“The Great Gazoo”
Freedom (RX+)
50-40-30-20-10
Double Unders
5-4-3-2-1
Wall Walks
*16 Single arm Overhead Dumbbell Lunge (50/35) after each set
Independence (RX)
50-40-30-20-10
Double Unders
5-4-3-2-1
Wall Walks (Halfway)
*16 Single arm Overhead Dumbbell Lunge (35/25) after each set
Liberty
50-40-30-20-10
Single Unders
5-4-3-2-1
Pike Push Ups
16 Walking Lunge after each set
Target time: 10-12 minutes
Time cap: 15 minutes
Unbroken Double Under Sets
Wall Walks in sets of 2+
Break the lunges halfway to switch arms.
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)