CrossFit Mile Zero – CrossFit
STRENGTH
Back and Bis (3 Sets of Each)
Bent Over Row, x8-10 each side
DB Hammer Curl, x10-12 each side
DB Wide Row, x8-10 each side
Concentration Curl, x8-10 each side
KB Romanian Deadlift, x6-8
WOD
Metcon (Time)
3 Rounds
75 Double Tap Jumps
21 Glute Bridges
12 Squat Jumps
Rx+
75 Double Unders
21 KB Swings
12 Slam Balls/Plate to Overhead
AEROBIC CAPACITY WORK
Metcon (Distance)
Recovery Day/30 Min Easy run at 1.2x Mile Pace