CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 70% * Rest 1:45 between rounds * Workout Little Havana (Time) Freedom (RX+) 1000m Row or Run 75 Abmat Sit ups 60 Russian KB Swings (72/53) 45 Push Ups 30 Toes to Bar 1000m Row or Run Independence (RX) 800m Row or Run 80 Abmat Sit ups 60 Russian KB Swings (53/35) 40 Push Ups 20 Toes to Bar 800m Row or Run Liberty 600m Row or Run 40 Abmat Sit ups 30 Russian KB Swings (72/53) 20 Push Ups 10 Straight Leg Raises 600m Row or Run Target time: 15-18 minutes Time cap: 22 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 70% * Rest 1:45 between rounds * Workout Little Havana (Time) Freedom (RX+) 2000m Row or Run 80 GHD Sit Ups 80 Russian KB Swings (72/53) 80 Push Ups Independence (RX) 1600m Row or Run 60 V-Ups 60 Russian KB Swings (72/53) 60 Push Ups Liberty 1200m Row or Run 40 Abmat Sit ups 40 Russian KB Swings (moderate) 40 Horizontal Bar Push Ups Target time: 15-18 minutes Time cap: 22 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) 2. Strength Prep Heavy Single Deadlifts (10:00) 3. Workout Prep 2 sets: 10ft Sandbag Carry (build-in weight) 5 Abmat Sit ups Strength/Accessory Deadlift Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Little Havana (Time) Freedom (RX’d) 50-40-30-20-10 Abmat Sit ups 100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s) (KG conv: 70/45 SB, 32.5/22.5 KBs/DBs) Independence 50-40-30-20-10 Abmat Sit ups 100ft Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s) (KG conv: 45/32.5 SB, 22.5/15 KBs/DBs) Liberty 30-25-20-15-10 Abmat Sit ups 100ft Farmer Carry (light) Target time: 9-11 minutes Time cap: 15 minutes...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 70% * Rest 1:45 between rounds * Workout Little Havana (Time) Freedom (RX’d) 50-40-30-20-10 Abmat Sit ups 100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s) (KG conv: 70/45 SB, 32.5/22.5 KBs/DBs) Independence 50-40-30-20-10 Abmat Sit ups 100ft Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s) (KG conv: 45/32.5 SB, 22.5/15 KBs/DBs) Liberty 30-25-20-15-10 Abmat Sit ups 100ft Farmer Carry (light) Target time: 9-11 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose ()Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Biscayne Bay (Time) Freedom (RX’d) 30/24 Calorie Air Bike 40 Wall Balls (14/10) 30 Wall Balls (20/14) 20 Wall Balls (30/20) 30/24 Calorie Air Bike (KG conv: WB1 6/4, WB2 9/6, WB3 14/9) Independence 24/19 Calorie Air Bike 32 Wall Balls (14/10) 24 Wall Balls (20/14) 16 Wall Balls (30/20) 24/19 Calorie Air Bike (KG conv: WB1 6/4, WB2 9/6, WB3 14/9) Liberty 20/16 Calorie Air Bike 30 Air Squats 20 Wall Ball Thrusters (light) 10 Wall Balls (light) 20/16 Calorie Air Bike Target time: 10-12 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more