CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (4 Rounds for calories)
Let There Be Rock
Freedom (RX’d)
4 sets
3:00 AMRAP
15 Toes to Bar (or GHD’s)
10 Bench Press (155/95)
Max Calorie Row (Or Ski Erg)
-rest 1:30 between sets-
(KG conv: 70/43)
Independence
4 sets
3:00 AMRAP
12 Toes to Bar (or GHD’s)
10 Bench Press (135/85)
Max Calorie Row (Or Ski Erg)
-rest 1:30 between sets-
(KG conv: 61/39)
Liberty
4 sets
3:00 AMRAP
10 Hanging Knee Raises (or Sit ups)
10 Dumbbell Bench Press (light)
Max Calorie Row (Or Ski Erg)
-rest 1:30 between sets-
Target Calories: 25/20+ Calories
Minimum Calories before scaling: 18/13 Calories
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 (Distance)
Bike Erg Interval
Part 1:
6 Sets
3 Min at RPE6-7, 1 Min at RPE2-3
*No rest between reps & sets.
Total: 24 Min
Optional Part 2 (Recommended)
3 Sets
30 Sec at RPE8, 20 Sec at RPE2
30 Sec at RPE8, 40 Sec at RPE2
30 Sec at RPE8
*Rest 60 Sec between sets.
This workout can alternatively be done on another machine or as a run.