CrossFit Mile Zero – CrossFit

Strength

DB Bench (7×8, build to your heaviest set.)

Russian KB Swings (7×10, moderate weight. Heels down, powerful hips.)

Metcon (Time)

WOD

Fitness

15-12-9-6-3 Cal Row/Ski

15-12-9-6-3 Abmat Sit Ups

Performance

25/20-20/16-15/12-10/8-5/4 Cal Row/Ski

15-12-9-6-3 Stick Sit Ups

Compete

25/20-20/16-15/12-10/8-5/4 Cal Row/Ski

15-12-9-6-3 GHD Sit Ups

Goal: 8-10 Minutes

Cap: 12 Minutes
Aim for 1:1 time spent between rowing and core movements.

Scale reps before scaling movements.

Descending reps. Push the pace in the later rounds.