CrossFit Mile Zero – CrossFit

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Workout

Metcon (Time)

“The Thunder Rolls”

Freedom (RX+)

5 sets: (Every 5:00)

20/16 Calorie Ski (Or 20/16 Calorie Row)

20 GHD’s (Or 20 V-ups)

20 Pull-ups

Independence (RX)

5 sets: (Every 5:00)

16/14 Calorie Row

16 GHD’s (Or 16 V-ups)

16 Pull-ups

Liberty (Scaled)

5 sets: (Every 5:00)

15/12 Calorie Row

15 Sit-ups

15 Jumping Pull-ups

Target time each set: 3-3:30

Time cap each set: 4 minutes

Score Slowest Round

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)