CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
Deadlift 5×3
5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *
Workout
Workout (5 Rounds for time)
Pour Some Sugar on Me
Freedom (RX’d)
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (135/95)
(KG conv: 61/43)
* Each shutle run rep = 25ft down, 25ft back (50ft total)
Independence
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (115/80)
(KG conv: 52/36)
Liberty
5 Sets (1 set every 2:30)
6x50ft Shuttle Runs
12 Dumbbell Front Squats (light)
Target time each set: sub 1:30
Time cap each set: 2 minutes
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose