CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “If Tomorrow Never Comes” Freedom (RX+) 3 rounds: 30 Toes to Bar 16 Overhead lunge (95/65) Independence (RX) 3 rounds: 25 Toes to Bar 16 Front Rack lunge (75/55) Liberty (Scaled) 3 rounds: 20 Hanging Knee Raises 16 Dumbbell lunge (moderate) Target time: 8-10 minutes Time cap: 12 minutes Strength Plate Front Raise (4 sets: 10 reps ) *Rest 1:00-1:30 b/t sets Gymnastics GHD Hip Extension (4 sets: 10 reps) *Rest 1:00-1:30 b/t sets 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)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (1 Deadlifts x 5 sets @80-90% of 1RM ) Gymnastics Strict Deficit Handstand Push-ups (5 sets of 50% max reps) 5 Sets: 50% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Workout Metcon (Time) “Callin’ Baton Rouge” Freedom (RX+) Teams of 2 200/160 Calorie Assault Bike (Or 170/135 Calorie Echo bike) 125 Synchro Air Squats * Split Bike calories as needed * Individual Option: 75/55 Calorie Assault Bike 125 Air Squats Independence (RX) Teams of 2 175/130 Calorie Assault Bike or 150/120 Calorie Echo bike 125 Synchro Air Squats Liberty (Scaled) Teams of 2 150/120 Calorie Row 75 Synchro Air Squats Target time: 13-15 minutes Time cap: 20 minutes Cooldown Warm-up (No Measure) 1 min foam Roll Quads 1 min foot smash with Lacrosse ball (each side) 30-sec single leg down dog (each side – focus on calf...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “The Thunder Rolls” Freedom (RX+) 5 sets: (Every 5:00) 20/16 Calorie Ski (Or 20/16 Calorie Row) 20 GHD’s (Or 20 V-ups) 20 Pull-ups Independence (RX) 5 sets: (Every 5:00) 16/14 Calorie Row 16 GHD’s (Or 16 V-ups) 16 Pull-ups Liberty (Scaled) 5 sets: (Every 5:00) 15/12 Calorie Row 15 Sit-ups 15 Jumping Pull-ups Target time each set: 3-3:30 Time cap each set: 4 minutes Score Slowest Round Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (5 sets of 1 @80-90% of 1RM ) Gymnastics Max Height Box Jump (Distance) Max Height Box Jump3 High Box Jumps x 5 sets *4-6″ below max height for 1 rep Workout Metcon (Distance) “The Dance” Freedom (RX+) 7 sets: 1:30 AMRAP 10 Deadlifts (135/95) 5 Box Jumps (24/20) Max Meter Run in Remaining Time -rest 1:30 between sets- Independence (RX) 7 sets: 1:30 AMRAP 10 Deadlifts (115/80) 5 Box Jumps (20/16) Max Meter Run in Remaining Time -rest 1:30 between sets- Liberty (Scaled) 7 sets: 1:30 AMRAP 10 Kettlebell Sumo Deadlifts (light) 5 Box Step ups (20/16) Max Meter Row in Remaining Time -rest 1:30 between sets- Target Distance each set: 250m + Minimum Distance before scaling: 150m Cooldown Warm-up (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Strength In The Hole Front Squat (5×1) * Change to pause front squat if unable to perform “in the hole.” Gymnastics Strict Weighted Chin up (5×2 @70%-80 of 1RM) * Rest as needed between sets * Workout Metcon (Time) “Friends in Low Places” Freedom (RX+) For Time: 12-9-6-3 Squat Snatch (135/95) 24-18-12-6 Burpee over Bar Independence (RX) For Time: 12-9-6-3 Squat Snatch (115/80) 18-15-12-9 Burpee over Bar Liberty (Scaled) For Time: 24-18-12-6 Alternating Dumbbell Snatch (moderate) Burpees Target time: 7-9 minutes Time cap: 12 minutes Cooldown Warm-up (No Measure) Cooldown/Mobility 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4) Warm Up Warm-up (No Measure) Mayhem Ready: Back Health and Anatomy Lessons with Rich Boning https://youtu.be/qRZTwIFXK0oRead more