CrossFit Mile Zero – CrossFit

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STRENGTH

Core and Arms (3 Sets of Each)

V-Ups x10

Lying Tricep Extension, x8-10

Plank Shoulder Taps, x30

Single Arm Bicep Curl, x10 each side

Reverse Crunches, x12

Dragon Flags x5
https://youtu.be/S_pb5MkS098

WOD

Metcon (Time)

10 RFT

10 Odd Implement Jump Overs

100m Run

5 Pike Push Ups

100m Run

Rx+

10 Box Jumps/Step Ups

100m Run

5 HSPU

100m Run
https://youtu.be/WiPHtButyak

AEROBIC CAPACITY WORK

Metcon (Distance)

30 Minute Easy Run/Recovery Day 1.2x Mile Pace