CrossFit Mile Zero – CrossFit

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Strength

Deadlift (7×1+, Last Set at 80%)

Slantboard VMO Air Squats (7×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.)

Calf Stretch (Checkmark)

:10-15 seconds per side on the rig.

WOD

Metcon (Time)

Fitness

15-12-9-6-3

Knees to Chest

Russian KB Swings

Performance

18-15-12-9-6

Toes to Bar

American Swings (53/35)

Compete

21-18-15-12-9

Toes to Bar

American Swings (53/35)

Goal: 8-10 Minutes

Cap: 12 Minutes

Midline Stability workout after big deadlifts.

Unbroken KB Swings and attack the toes to bar in short, quick sets.

Be prepared for things to get grippy.