CrossFit Mile Zero – CrossFit

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STRENGTH

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

WOD

Metcon (Time)

4 Rounds for Time

200m Run

10 Power Cleans (65/95)

10 Push Ups

Rx+

4 RFT

200m Run

10 Power Cleans (75/115)

10 Hand Release Push Ups

AT HOME

Metcon (Time)

4 Rounds for Time

200m Run

10 Glute Bridges

5 Vertical Jumps

10 Push Ups

AEROBIC CAPACITY WORK

Metcon (Distance)

30-40 Minute Easy Run at 1.2-1.3x Mile Pace