CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (4 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, x10, 12, 12, Max each side DB 3/4 Row, x8-10 each side Concentration Curl, x10-12 each side KB Romanian Deadlift, x6-8 WOD Metcon (Time) 21-18-15-12-9 Bent Over Rows 42-36-30-24-18 Air...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets of Each) Reverse Lunge 10-12 each Leg Elevated Bridge x12 Split Squat x8-12 Standing Calf Raise x20 Walking Lunges x12 WOD Metcon (Time) 5 Rounds for Time 10 Burpees 10 Jumping Lunges 100m Farmers Walk At the end of each round :45 second...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week. AEROBIC CAPACITY WORK Metcon (Distance) 60 Minute Long...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 1 Mile Run 100 Plate to Overhead/Slam *Partition as Needed 1 Mile Run 100 Alternating Lunges *Partition as Needed Rx+ 1 Mile Run 50 Ground to Overhead 1 Mile Run 100 Box Jumps/Step Ups *Partition as Neededhttps://youtu.be/FvrxUjbWujk AEROBIC CAPACITY WORK Metcon (Distance) 35 Minute...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (4 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, x10, 12, 12, Max each side DB 3/4 Row, x8-10 each side Concentration Curl, x10-12 each side KB Romanian Deadlift, x6-8https://youtu.be/Ab6v4hz92UE WOD Metcon (Time) 50 Burpees for Time *Every Minute...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest, Shoulders, and Tris (4 Sets of Each) Single Arm Bench x6-8 per side Shoulder Press x6-8 per side Tricep Extension x10-12 Incline Push Ups x10-15 Upright Rows x10-12https://youtu.be/-ysGWbhhy8Y WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Air Squats 7 Push Ups 8 Rows...Read More
