CrossFit Mile Zero – CrossFit

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STRENGTH

Dumbbell Rows (5×10)

Pendlay Row (5×10)

Back Squat (5×10)

Front Squat (5×10)

WOD

Metcon (Time)

For Time:

400m Run/1000m Bike

30 Russian Swings (35/53)

400m Run/1000m Bike

30 Sit Ups

400m Run/1000m Bike

30 Sit Ups

400m Run/1000m Bike

30 Russian Swings (35/53)

Rx+

600m Run/1500m Bike

30 American Swings (35/53)

600m Run/1500m Bike

40 Sit Ups or 20 GHD Ups

600m Run/1500m Bike

40 Sit Ups or 20 GHD Sit Ups

600m Run/1500m Bike

30 American Swings (35/53)