CrossFit Mile Zero – CrossFit

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Workout

Metcon (3 Rounds for distance)

“Lake Monona”

Freedom (RX+)

5 min AMRAP

40/32 Calorie Row

Max Distance Dumbbell Farmers Carry (35/50)

-@8:00-

5 min AMRAP

800M Run

Max Distance Single- Arm Overhead Walk (35/50)

-@16:00-

5 min AMRAP

40/32 Calorie Assault Bike or 34/26 Cal Echo

Max Distance Body Weight Alternating Lunges

Independence (RX)

5:00 AMRAP

32/24 Calorie Row

Max Distance Dumbbell Farmers Carry (20/35)

@8:00

5:00 AMRAP

600M run

Max Distance Single-Arm Overhead Walk (20/35)

@16:00

5:00 AMRAP

32/25 Calorie Assault Bike or 26/20 Echo Bike

Max Distance Body Weight Alternating Lunges

Liberty

3 sets (every 8 minutes)

5:00 AMRAP

24/20 Calorie Row

Max Distance Dumbbell Farmer Carry (moderate)

Target number of distance each set:

Workout 1: 300ft +

Workout 2: 200ft +

Workout 3: 300ft +

Minimum distance before scaling: 100ft

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)