CrossFit Mile Zero – CrossFit
Strength
Deadlift (7×3, Last 2 Sets at 75%)
Workout (Time)
“Rockin’ Around the Christmas Tree”
Freedom (RX+)
“Bad Annie”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
Independence (RX)
80-60-40-20-10
Double Unders
40-30-20-10-5
Sit-ups
Liberty
100-80-60-40-20
Single Unders
25-20-15-10-5
Sit-ups
Target time: under 8 minutes
Time cap each set: 14 minutes
RX double the single unders.
Pretty straightforward workout. Stay calm on the rope, aggressive on transitions.
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back