CrossFit Mile Zero – CrossFit
Strength
Shoulder Press (8×4, build to heaviest set)
Partner Assisted Hamstring Curl (No Measure)
8×6
DB Lat Pullover (Weight)
8×8, moderate weight
WOD
Metcon (Time)
Fitness
1-2-3-4-5-6-7-8-9-10
Russian KB Swings (moderate)
Seated Z Press (heavy)
Performance
1-2-3-4-5-6-7-8-9-10
Russian KB Swings (70/53)
Seated Z Press (35s/25s)
Compete
1-2-3-4-5-6-7-8-9-10
American KB Swings (70/53)
Handstand Push Ups