CrossFit Mile Zero – CrossFit
Warm Up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout
Metcon (3 Rounds for distance)
“BikeErg Lactate Threshold”
3 Sets
5x (10 Sec Standing at RPE10, 1 Min 50 Sec Seated at RPE4)
*Rest 5 Min at RPE2 between sets.
Total: 40 Min
Workout
Metcon (Time)
Metcon
Freedom (RX’d)
Partner
5 Rounds (each/1:1)
20/15 Calorie Bike Erg (Or 16/14 Calorie Assault Bike)
50 Double Unders
8 Sandbag Cleans (150/100) (Or Power Cleans 205/145)
-You go, I go –
Independence
5 Rounds (each/1:1)
16/14 Calorie Bike Erg (Or 12/10 Calorie Assault Bike)
35 Double Unders
8 Sandbag Cleans (100/70) (Or Power Cleans 185/125)
Liberty
5 Rounds (each/1:1)
15/12 Calorie Row
50 Single Unders
10 Dumbbell Cleans (moderate)
* See Coaches Notes for Limited Equipment and Large Class Option