CrossFit Mile Zero – CrossFit
STRENGTH
Core and Arms (4 Sets of Each)
Deadbugs with reach x16
Skullcrushers x10-15
Plank :30
Single Arm Bicep Curl, x10-15 each side
Tuck Crunches, x12
Side Plank :25 each side
https://youtu.be/f0La8aQ2HJc
WOD
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
https://youtu.be/HE5uTQCwP6Y
AEROBIC CAPACITY WORK
Metcon (No Measure)
Rest Day/Off