CrossFit Mile Zero – CrossFit Open Gym
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP:
30 sec Ski Erg
5 GHD’s to parallel (focus on leg extension)
5 Wallballs (focus on breathing and arm cycling)
2. Workout Prep
1 set:
20 sec Ski (workout pace)
5 GHD’s
5 Wall Balls
Workout
Metcon (Time)
“Bluebonnets”
Freedom (RX’d)
For time:
20/16 Calorie Ski Erg
20 GHD Sit-ups (Or 20 V-ups)
10-20-30-40-50
Wall Balls (20/14)
Independence
16/13 Calorie Ski Erg
15 GHD Sit-ups (+ 6in Riser) (Or 16 V-ups)
10-20-30-40-50
Wall Balls (14/10)
Liberty
15/12 Calorie Row
15 Abmat Sit-ups
5-10-15-20-25
Wall Balls Thrusters (light)
**Target Score**
Target time each set: 18-20 minutes
Time cap each set: 25 minutes
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)