CrossFit Mile Zero – CrossFit

Strength

Bench Press (8×2, build to a moderate to heavy double.)

Russian KB Swings (8×8, moderate weight)

WOD

Metcon (Time)

Fitness

3 Rounds for Time

250m Run

2 Zombie Rope Climbs

10 Horizontal or Knee Push Ups

Performance

3 Rounds for Time

300m Run

2 Rope Climbs

20/14 Push Ups

Compete

3 Rounds for Time

400m Run

3 Rope Climbs

30/20 Push Ups

Goal: 10-12 Minutes

Cap: 15 Minutes

Runs are fast, 2:00 or less.

Scale the height then reps on rope climbs.

Break the push up into short, fast sets.