CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Count ‘Em (Time) Freedom (RX+) 4 Rounds on a 7:00 Clock 200m Run or 250m Row 20 Box Jump Overs (24/20) 20 Handstand Push Ups 20 GHD or V-Ups *Rest with remaining Time Independence (RX) 4 Rounds on a 7:00 Clock 200m Run or 250m Row 16 Box Jump/Step Overs (24/20) 16 Handstand Push Ups 16 V-Ups *Rest with remaining Time Liberty 4 Rounds on a 7:00 Clock 150m Run or 200m Row 16 Step Ups (20/16) 16 Hand Release Push Ups 16 Ab Mat Sit Ups *Rest with remaining Time Target time per Rounds: 3-3:30 Minimum time before scaling: 4:00 Aim for unbroken on everything outside of handstand push ups. Do your best to keep rest periods short and right back to movement. Ideally you’re finishing with plenty of rest round to round. Cooldown/Mobility Mobility (No Measure) 1 min standing...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Count ‘Em (Time) Freedom (RX+) 4 Rounds on a 6:00 Clock 200m Run or 250m Row 20 Box Jump Overs (24/20) 20 Handstand Push Ups 20 GHD or V-Ups *Rest with remaining Time Independence (RX) 4 Rounds on a 6:00 Clock 200m Run or 250m Row 16 Box Jump/Step Overs (24/20) 16 Handstand Push Ups 16 V-Ups *Rest with remaining Time Liberty 4 Rounds on a 6:00 Clock 150m Run or 200m Row 16 Step Ups (20/16) 16 Hand Release Push Ups 16 Ab Mat Sit Ups *Rest with remaining Time Target time per Rounds: 3-3:30 Minimum time before scaling: 4:00 Cooldown/Mobility Mobility (No Measure) 1 min standing QL doorway/rig stretch (each side) 1 min foam roll lats (each side) 1 min thread the needle (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Count ‘Em (Time) Freedom (RX+) 4 Rounds on a 6:00 Clock 200m Run or 250m Row 20 Box Jump Overs (24/20) 20 Handstand Push Ups 20 GHD or V-Ups *Rest with remaining Time Independence (RX) 4 Rounds on a 6:00 Clock 200m Run or 250m Row 16 Box Jump/Step Overs (24/20) 16 Handstand Push Ups 16 V-Ups *Rest with remaining Time Liberty 4 Rounds on a 6:00 Clock 150m Run or 200m Row 16 Step Ups (20/16) 16 Hand Release Push Ups 16 Ab Mat Sit Ups *Rest with remaining Time Target time per Rounds: 3-3:30 Minimum time before scaling: 4:00 Aim for unbroken on everything outside of handstand push ups. Do your best to keep rest periods short and right back to movement. Ideally you’re finishing with plenty of rest round to round. Cooldown/Mobility Mobility (No Measure) 1 min standing...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Count ‘Em (AMRAP – Rounds and Reps) Freedom (RX’d) 16 min AMRAP 14 Alternating Hang Dumbbell Clean and Jerk (50/35) 12 Burpee Over Dumbbell 10 Toes to Bar (KG conv: 22.5/15) *Repeat from Feb 8th, 2023 Independence 16 min AMRAP 12 Alternating Hang Dumbbell Clean and Jerk (35/25) 10 Burpee Over Dumbbell 8 Toes to Bar (KG conv: 15/10) Liberty 16 min AMRAP 10 Alternating Hang Dumbbell Clean and Push Press (light) 8 Up Downs 6 Hanging Knee Raises Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 4.5 Rounds Cooldown/Mobility Mobility (No Measure) 1 min standing QL doorway/rig stretch (each side) 1 min foam roll lats (each side) 1 min thread the needle (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Front Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Tear of the Roof (Time) Freedom (RX+) 5 Rounds 15/12 Calorie Air Bike 10 Burpee Deadlifts (50/35) 250m Run Independence (RX) 5 Rounds 12/10 Calorie Air Bike 10 Burpee Deadlifts (35/25) 200m Run Liberty 5 Rounds 10/8 Calorie Air Bike 10 Burpee Deadlifts (light) 150m Run Target time: 15 minutes Time cap: 20 minutes Settle in to a pace you can maintain early on. Aim for 3:00-3:30 per round and do your best to stay within 3-5 seconds each round. Smooth transitions in and out. Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more