CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×3, build to a heavy triple.) Single Arm Dumbbell Press (7×3/3, build to a heavy triple on each arm.) Band Pull Aparts (No Measure) 7×8 with light band WOD Metcon (Time) Fitness 60 Cal Bike 40 Abmat Sit Ups 20 Jumping Pull Up Negatives Performance 80 Cal...Read More
CrossFit Mile Zero – CrossFit Strength Rotational Medicine Ball Slam (Weight) 6×3/3 DB Single Leg Split Stance RDL (6×5/5, light to moferate) Hollow Rocks (No Measure) 6×10-12 WOD Metcon (Time) Fitness 5 Rounds for Time 30 Single Unders 20 Abmat Sit Ups 10 Horizontal Bar Push Ups Performance 5 Rounds for Time 30 Double Unders...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (8×3, build to a heavy triple) Single Leg Raise over KB (Checkmark) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 10 Up/Downs 10/8 Cal Bike 20 Alternating DB Hang Snatches Performance AMRAP 15 10 Burpees 15/12 Cal Bike 30 Alternating DB Snatches (35/25) Compete AMRAP 15...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat 7×2, build to heaviest double. Front Squat (8×2, build to your heaviest double.) Slant Board Calf Stretch (Checkmark) 7×5 WOD Running Christine (Time) Fitness 3 Rounds for Time 300m Run 12 Deadlifts (moderate) 21 Step Ups (20/16) Performance 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight)...Read More
CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 20/16 Cal Bike or 250m Ski 10 Lunges 50’ Bear Crawl 5 Z Press 5 Ring Rows/Horizontal Rows Performance AMRAP 35 24/18 Cal Bike or 300m Ski 10 Lunges (35/25) 100’ Bear Crawl 5 Pike or Handstand Push Ups 5...Read More