CrossFit Mile Zero – CrossFit

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Workout

Metcon (Time)

“If Tomorrow Never Comes”

Freedom (RX+)

3 rounds:

30 Toes to Bar

16 Overhead lunge (95/65)

Independence (RX)

3 rounds:

25 Toes to Bar

16 Front Rack lunge (75/55)

Liberty (Scaled)

3 rounds:

20 Hanging Knee Raises

16 Dumbbell lunge (moderate)

Target time: 8-10 minutes

Time cap: 12 minutes

Strength

Plate Front Raise (4 sets: 10 reps )

*Rest 1:00-1:30 b/t sets

Gymnastics

GHD Hip Extension (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

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