CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 3 Deadlift (225/155) 6 Lateral Jump Squats over Bar 12 American Swings (72/53) 24 Double Unders Independence (RX) AMRAP 12 3 Deadlift (155/105) 6 Lateral Jump Squats over Bar 12 American Swings (53/35) 24 Double Unders Liberty AMRAP 12 3 Deadlift (moderate) 6 Air Squats 12 Russian Swings (light) 24 Single UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 3 Deadlift (225/155) 6 Lateral Jump Squats over Bar 12 American Swings (72/53) 24 Double Unders Independence (RX) AMRAP 12 3 Deadlift (155/105) 6 Lateral Jump Squats over Bar 12 American Swings (53/35) 24 Double Unders Liberty AMRAP 12 3 Deadlift (moderate) 6 Air Squats 12 Russian Swings (light) 24 Single Unders Target Rounds: 8 Rounds Before Scaling: 6 Rounds are fast! Make adjustments following Round 1 to maintain pace. Ideal round times are between 1:30-2:00 4 movements leave plenty of transitions, don’t let them eat up your time. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Flight Simulator (Time) For time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double UndersFreedom (RX’d) For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: Unbroken Double Unders * Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout. Independence 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5: Unbroken Double-Unders Liberty 10-20-30-40-50-40-30-20-10 Unbroken Single-Unders Target time: 8-10 minutes Time cap: 15 minutes Accessory/Core Core Work: (4 Rounds for weight) 4 sets: 15 Pulse Ups 30yd Offset Overhead Farmer Carry (left overhead/right farmer hold) 30yd Offset Overhead Farmer Carry (right overhead/left farmer hold) *Rest 2:00 b/t sets Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead 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