CrossFit Mile Zero – CrossFit

CONDITIONING

Calorie Ski Erg (Calories)

Part A: 5 Rounds

:30 Hard Ski

:30 Seconds Rest

Rest 2 Minutes between Parts

Bike Cals (Time)

Part B: 5 Rounds

Easy Bike 30 Seconds, Moderate Bike 20 Seconds, Hard Bike 10 Seconds

Focus on learning how to read Cadence/RPM

WOD

Metcon (5 Rounds for time ↓ shorter is better)

Fitness

E5MOM x5

800m Bike

10 Burpee Box Jump Overs

10 DB Bench Press

Performance

E5MOM x5

1000m Bike

10 Burpee Box Jump Overs (20/16)

10 DB Bench Press (35s/25s)

Competition

E5MOM x5

1200m Bike

10 Burpee Box Jump Overs (24/20)

10 DB Bench Press (55s/35s)