CrossFit Mile Zero – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 35

20/16 Cal Bike or 250m Ski

10 Lunges

50’ Bear Crawl

5 Z Press

5 Ring Rows/Horizontal Rows

Performance

AMRAP 35

24/18 Cal Bike or 300m Ski

10 Lunges (35/25)

100’ Bear Crawl

5 Pike or Handstand Push Ups

5 Pull Ups

Compete

AMRAP 35

30/24 Cal Bike or 400m Ski

10 Lunges (35s/25s)

50’ Handstand Walk

5 Strict Handstand Push Ups

5 Chest to Bar Pull Ups or 3 Muscle Ups

Goal: 5 Rounds

Quality over Quantity. One round every 5-7 minutes.

Don’t rush transitions. Keep your heart rate low and movements unbroken.

Slow is smooth and smooth is fast.