CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (AMRAP – Rounds and Reps)
“Being Normal is vastly overrated”
Freedom (RX’d)
8:00 AMRAP
1-2-3-4…
Wall Walks
4-8-12-16…
Box Jump Overs (24/20)
Independence
8:00 AMRAP
1-2-3-4…
Wall Walks
4-8-12-16…
Box Jump Overs (20/16)
Liberty
8:00 AMRAP
1-2-3-4…
Inch Worms
4-8-12-16…
Box Step Ups (20/16)
Target Round: 6 Wall Walks
Minimum Round before scaling: Round of 16 Box Jumps
Workout Option 2
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (2 Rounds for distance)
BikeErg: Part 1: LT + Part 2: CNS
Part 1:
6 Min at RPE4, 90 Sec Rest
4 Min at RPE5, 60 Sec Rest
2 Min at RPE6, 30 Sec Rest
2 Sets
90 Sec at RPE7
-Rest 45 Sec-
75 Sec at RPE8
*Rest 2 Min between sets.
Total: 22 Min
Optional Part 2 (Recommended)
2 Sets
15 Sec at RPE9, 75 Sec at RPE2
30 Sec at RPE8, 60 Sec at RPE2
45 Sec at RPE8, 45 Sec at RPE2
30 Sec at RPE8, 60 Sec at RPE2
15 Sec at RPE9, 75 Sec at RPE2
*Rest 2 Min between sets.
*Score part 2 as 0 meters if you don’t complete.
This workout can alternatively be done on another machine or as a run.