CrossFit Mile Zero – CrossFit
Workout (AMRAP – Rounds and Reps)
“Focus. Speed. I am speed”
Freedom (RX+)
15:00 Amrap
12/10 Calorie Assault Bike (10/8 Calorie Echo) or 150m Run
5-10-15-20-25. . .
Kettlebell Swings (53/35)
Push Ups
Independence (RX)
15:00 Amrap
10/8 Calorie Assault Bike (9/7 Calorie Echo) or 150m Run
5-10-15-20-25. . .
Kettlebell Swings (35/25)
Push Ups
Liberty
15:00 Amrap
100m Run
5-10-15-20-25. . .
Russian Kettlebell Swings (light)
Bar Push Ups
Target number of Rounds: 5 rounds (Round of 25 kettlebell swings)
Minimum Round before scaling: 4 (round of 20 kettlebell swings)
Keep the Assault Bike Time relatively the same.
Break as needed on KB Swings and Push Ups.
Do your best to avoid push up fatigue/failure.
Accessory
Goblet Squat (4×10)
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose