CrossFit Mile Zero – CrossFit
Workout (Time)
“Lightning McQueen”
Freedom (RX+)
3 Sets
2 Rounds
16 Front Rack Lunges (2×50/35)
50 Double Unders
5 Wall Walks
50 Double Unders
-Rest 1:1 between sets-
*This workout consists of 3 sets of 2 rounds (6 total rounds completed at the end of the workout)
Independence (RX)
3 Sets
2 Rounds
16 Front Rack Lunge (2×35/25)
35 Double Unders
3 Wall Walks
35 Double Unders
-Rest 1:1 between sets-
Liberty
3 Sets
2 Rounds
16 Alternating Lunges
50 Single Unders
6 Inch Worm to Pike Push Ups
50 Single Unders
-Rest 1:1 between sets-
Target time each set: 4:30 – 5:30
Time cap each set: 6 minutes
Moderate to High Intensity, Reps are low so keep moving!
Keep Equipment Close and Transitions Fast!
Accessory
Easy 5-10 Minutes of Cardio!
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)