CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Shoulder Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Cinnamon Raisin Bagel (AMRAP – Rounds and Reps) Freedom (RX+) 0-5:00 1000m/900m Row 5-10:00 3 Rounds 4 Wall Walks 12 Toes to Bar 10-15:00 30/27 Calorie Bike Independence 15:00 AMRAP 10x50ft Shuttle Runs 3 Wall Walks 10x50ft Shuttle Runs 15 Deadlifts (155/105) (KG conv: 70/48 DL, 15m Shuttle) Liberty 15:00 AMRAP 6x50ft Shuttle Runs 5 Inch Worms 6x50ft Shuttle Runs 10 Dumbbell Deadlifts (light) Target number of Rounds: 4 +Rounds Minimum number of Rounds before scaling: 3.5 rounds 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 Bench Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Shoulder Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Cinnamon Raisin Bagel (3 Rounds for time) Freedom (RX+) 0-5:00 6 Rounds 3 Power Snatch (95/65) 6 Burpees over Bar 5-10:00 3 Rounds 4 Wall Walks 12 Toes to Bar 10-15:00 30/27 Calorie Bike Independence (RX) 0-5:00 5 Rounds 3 Power Snatch (95/65) 6 Burpees over Bar 5-10:00 3 Rounds 3 Wall Walks 8 Toes to Bar 10-15:00 25/22 Calorie Bike Liberty 0-5:00 6 Rounds 3 Power Snatch (light) 6 Up Downs 5-10:00 3 Rounds 3 Pike Walks 10 Abmat Sit Ups 10-15:00 21/18 Calorie Bike Target time each set: 3:30 Time cap each set: 4:00 Each separate interval should be done hard. The faster you finish, the longer you rest. Busy groups, partner...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Shoulder Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Cinnamon Raisin Bagel (3 Rounds for time) Freedom (RX+) 0-5:00 6 Rounds 3 Power Snatch (95/65) 6 Burpees over Bar 5-10:00 3 Rounds 4 Wall Walks 12 Toes to Bar 10-15:00 30/27 Calorie Bike Independence (RX) 0-5:00 5 Rounds 3 Power Snatch (95/65) 6 Burpees over Bar 5-10:00 3 Rounds 3 Wall Walks 8 Toes to Bar 10-15:00 25/22 Calorie Bike Liberty 0-5:00 5 Rounds 3 Power Snatch (light) 6 Up Downs 5-10:00 3 Rounds 3 Pike Walks 10 Abmat Sit Ups 10-15:00 21/18 Calorie Bike Target time each set: 3:30 Time cap each set: 4:00 Each separate interval should be done hard. The faster you finish, the longer you rest. Busy groups, partner...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Shoulder Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Cinnamon Raisin Bagel (3 Rounds for time) Freedom (RX+) 0-5:00 1000m/900m Row 5-10:00 3 Rounds 4 Wall Walks 12 Toes to Bar 10-15:00 30/27 Calorie Bike Independence (RX) 0-5:00 800m/700m Row 5-10:00 3 Rounds 3 Wall Walks 8 Toes to Bar 10-15:00 25/22 Calorie Bike Liberty 0-5:00 1000m/900m Row 5-10:00 3 Rounds 4 Wall Walks 12 Toes to Bar 10-15:00 30/27 Calorie Bike Target time each set: 3:30 Time cap each set: 4:00 Each separate interval should be done hard. The faster you finish, the longer you rest. Busy groups, partner up. Start someone at the wall walks to keep the floor space open. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Chest Flys -into- 6 min AMRAP 3 Shuttle Runs 3 Inch Worms 5/side Single DB Suitcase Deadlifts 5 Bench Press (empty – build in weight) 2. Strength 5 sets of 5 Bench Press @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 2 sets: 1x50ft Shuttle Run 1 Wall Walk 3 Deadlifts (build in weight) Strength/Accessory Bench Press 5 sets of 5 Bench Press @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. Workout Cinnamon Raisin Bagel (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP 10x50ft Shuttle Runs 5 Wall Walks 10x50ft Shuttle Runs 15 Deadlifts (185/125) (KG conv: 83/56 DL, 15m Shuttle) Independence 15:00 AMRAP...Read more