CrossFit Mile Zero – CrossFit

Core

EMOM 12

:20 Side Plank

:20 Deadbugs Against Wall

:20 Side Plank

:20 Deadbugs Against Wall

Workout

Sexy Little Red Riding Hood (AMRAP – Reps)

Compete (Rx+)

8 Rounds of 2 Min on/1 Min Rest (24 Min Total)

15/12 Cal Bike + AMRAP Box Jump Overs (30/24”)

15/12 Cal Bike + AMRAP Hand Release Push-Ups

15/12 Cal Bike + AMRAP Double Unders

15/12 Cal Bike + AMRAP Burpee Pull-Ups

—Repeat—

Performance (Rx)

8 Rounds of 2 Min on/1 Min Rest (24 Min Total)

12/10 Cal Bike or 15/12 Row + AMRAP Box Jump/Step Overs (24/20’’)

12/10 Cal Bike or 15/12 Row + AMRAP Hand Release Push-Ups

12/10 Cal Bike or 15/12 Row + AMRAP Double Unders

12/10 Cal Bike or 15/12 Row + AMRAP Burpee Pull-Ups

—Repeat—

Fitness

8 Rounds of 2 Min on/1 Min Rest (24 Min Total)

1 Min Bike + AMRAP Box Step Ups

1 Min Bike + AMRAP Hand Release Push-Ups

1 Min Bike + AMRAP Double Unders

1 Min Bike + AMRAP Burpee Pull-Ups

—Repeat—

Score is total reps of the AMRAP movements

Goal is 15+ Reps each interval

Aim to be off the bike in 1:15 or faster.