CrossFit Mile Zero – CrossFit

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Strength

Shoulder Press (6×5, Last Set at 70%)

Bench Press (6×5, Last Set at 70%)

Slant Board RDLs (6×8 with two dumbbells. Moderate Weight.)

Banded Y Raises (No Measure)

6×8 with 1 second pause at top and bottom ROM.

WOD

Metcon (AMRAP – Reps)

Fitness

200 Single Unders

30 Ring Rows

Max Reps Z Press

Performance

AMRAP 10

150 Double Unders

40 Pull Ups

Max Reps Z Press (35s/25s)

Compete

250 Double Unders

50 Pull Ups

Max Reps Handstand Push Ups

Goal: 20+ Reps

Scale Double Unders and Pull Ups so that each segment should be done before 3:00 and 6:00 respectively.

Choose a variation or weight that allows 5 or more reps each set for overhead.