CrossFit Mile Zero – CrossFit

Strength

Muscle Snatch (8×3, light to moderate weight. Work on opening hips and turnover.)

Split Squat (8×5/5. Use barbell, dumbbells, or bodyweight.)

Step back into spilt (Jerk side) and bring back knee to floor

Barbell Row (8×8, light to moderate weight.)

WOD

Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box

Running Christine (Time)

Fitness

3 Rounds for Time

300m Run

12 Deadlifts (moderate)

21 Step Ups (20/16)

Performance

3 Rounds for Time

400m Run

12 Deadlifts (Bodyweight)

21 Box Jumps/Step Ups (20)

Compete

3 Rounds for Time

400m Run

12 Deadlifts (Bodyweight)

21 Box Jumps/Step Ups (20)

Goal Time: 8-12 Minutes

Time Cap: 15 Minutes

Deadlifts in 2 Sets or less

Row/Run in roughly 2 minutes.

Quick transitions, don’t stop to rest!