CrossFit Mile Zero – CrossFit

Strength

Durante Core (Time)

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10s Hollow Hold

—1:00 Rest—

Workout

Blathers (Time)

Compete (Rx+)

50-40-30-20-10

American Kettlebell Swings (53/35)

Run 400m

Performance (Rx)

50-40-30-20-10

Russian Kettlebell Swings (53/35)

Run 400m/Bike 1000m/Row 500m

Fitness

35-30-25-20-15

Russian Kettlebell Swings (Light)

Run 200m/Bike 600m/Row 300m

Goal: 15-18 Minutes

Cap: 20 Minutes

Kettlebell unbroken or 2 sets.

Pace yourself through the first half of the WOD, then send it in the round of 20 and 10.