CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 8×1-2, Last 3 Sets at 80% Bench Press 8×1-2, Last 3 Sets at 80% Workout Workout (AMRAP – Rounds and Reps) Parmesan Garlic Freedom (RX+) 20:00 AMRAP 15/12 Calorie Row 15 Bench Press (115/75) 15 V-Ups Independence (RX) 20:00 AMRAP 12/10 Calorie Row 15 Bench Press (95/65) 18 Alternating V-Ups Liberty 20:00 AMRAP 10/8 Calorie Row 10 Dumbbell Bench Press (light) 10 Sit ups Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds Try to keep all your rounds at a similar pace. Acknowledge there’s a real chance for burnout/fatigue on the bench/v-ups and plan for rests appropriately out the gate. Looking for a round every 2:10-2:50 Mobility Mobility (Checkmark) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll...
Read more