CrossFit Mile Zero – CrossFit

Strength

6 Sets

Back Squat x 3 (build to a heavy 3)

Bulgarian Split Squat x 3/3

Dips x 6-10

Back Squat

Workout

Apple Cider (Time)

Compete (Rx+)

For Time

60 Cal Bike

50 Air Squats

40 Cal Bike

30 GHD Sit Ups

20 Cal BIke

10 Push Ups

Performance

For Time

60 Cal Bike or 600m Run

50 Air Squats

40 Cal Bike or 400m Run

30 V-Ups

20 Cal Bike or 200m Run

10 Push Ups

Fitness

For Time

30 Cal Bike or 300m Run

30 Air Squats

20 Cal Bike or 200m Run

20 Abmat Situps

10 Cal Bike or 100m Run

10 Bar Push Ups

Goal: 10-12 Minutes

Cap: 15 Minutes

Steady pace throughout that allows you to continue moving without stopping.