CrossFit Mile Zero – CrossFit

Strength

Back Squat (7×5+, Last Set at 75%)

Front Squat (7×5+, Last Set at 75%)

Slant Board Split Squats (Checkmark)

7×5/5. Bodyweight or light dumbbells.

Slant Board Toe Touches (Checkmark)

7×5

WOD

Metcon (Time)

Fitness

For Time

250m-200m-150m Run

25-20-15 Wallballs

Performance

For Time

300m-250m-200m Run

30-25-20 Wallballs (20/14)

Compete

For Time

400m-300m-200m Run

40-30-20 Wallballs (20/14)

Goal: 7-9 Minutes

Cap: 12 Minutes

Aim for unbroken wallballs.

Slow down the run to recover if needed.

On the last round, let it RIP!