CrossFit Mile Zero – CrossFit

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Strength

Back Squat (7×3+, Last Set at 80%)

Front Squat (7×3+, Last Set at 80%)

Slant Board Split Squats (Checkmark)

7×5/5. Bodyweight or light dumbbells.

Slant Board Toe Touches (Checkmark)

7×5

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

10/8 Cal Bike

8 Step Ups

8 Abmat Sit Ups

Performance

AMRAP 12

12/10 Cal Bike

10 Box Jumps or Step Ups (24/20)

10 Stick Sit Ups

Compete

AMRAP 12

15/12 Cal Bike

10 Box Jumps (24/20)

10 GHD Sit Ups

Goal: 3+ Rounds

Settle in to a pace that allows you to transition smoothly.

Choose a sit up progression that allows you 1-2 sets to complete.

Scale reps before scaling the movement.