CrossFit Mile Zero – CrossFit

Successory Work

Every 3 Minutes x 5 Rounds

Single Arm Half Kneeling DB Press x 6/6

DB Pec Fly x 12

Meadows 6-Way Shoulder Raise x 4

Workout

Katya Zamolodchikova (Time)

Compete (Rx+)

5 Rounds for Time

9 Bar Muscle Ups

7 Box Jumps (24/20)

5 Wall Walks

Performance (Rx+)

5 Rounds for Time

9 Chest to Bar Pull Ups

7 Box Jumps/Step Ups (24/20)

5 Wall Walks

Fitness

5 Rounds for Time

9 Jumping Pull-Ups

7 Box Step Ups (20/16)

5 Inchworms

Goal: 10-12 Minutes

Cap: 15 Minutes

Consistent and controlled reps through the entire thing.

Maximize your kip in your pull ups to save your shoulders for the wall walks.