CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulders (4 Sets of Each) Single Arm DB Press, x6-8 Upright Row, x8-10 each side DB Rear Delt Flye, x8-10 each side DB Single Arm Push Press, x6-10 each side DB Front Raise, x10-12https://youtu.be/7aUg4V-Syrk WOD Metcon (Time) For Time 100 Glute Bridges 50 Sit Ups 50...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 200m Run 5 Broad Jumps 5 Burpees Rest 2 Min AMRAP 8 200m Run 5 Star Jumps 5 Burpees Rest 2 Min AMRAP 8 200m Run 5 Broad Jump into Star Jumps 5 Burpees Rx+ 5 Single Arm...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest and Tris (4 Sets of Each) Single Arm Bench Press x6-8 per side Close Grip Bench Press x10-12 Tricep Extesion x10-12 Incline Push Ups x10-15https://youtu.be/yuCy2CGgp94 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Hand Release Push Ups 10 Lunges/Step Ups 15 Glute Bridges...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets of Each) Goblet Squat x6-8 Single Leg Glute Bridge March w/ Squeeze x16 Forward Lunge x6-8 each side KB Swings x10 Split Squat Iso Hold, x25 sec each sidehttps://youtu.be/HmsWiKQHweg WOD Metcon (Time) 8 Rounds 50 Jumping Jacks 15 Tuck Crunches 12 Jump Squats...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m runhttps://youtu.be/Q1etLMNTHRs AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Easy Run at 1.2-1.3x Mile PaceRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard 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 sidehttps://youtu.be/f0La8aQ2HJc WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulders (4 Sets of Each) Single Arm DB Press, x6-8 Upright Row, x8-10 each side DB Rear Delt Flye, x8-10 each side DB Single Arm Push Press, x6-10 each side DB Front Raise, x10-12https://youtu.be/Xa_VHYVFoN0 WOD Metcon (Time) 20 Rounds 3 Jump Squats 2 Lunges each side...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/4Qtuadd6DEQ WOD Metcon (Time) 800m Run 60 Air Squats 40...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest and Tris (4 Sets of the Following) Single Arm Bench Press x6-8 per side Close Grip Bench Press x10-12 Tricep Extesion x10-12 Incline Push Ups x10-15https://youtu.be/ncK1TezgQlo WOD Metcon (Time) 100 Double Taps 21 Burpees 75 Double Taps 15 Burpees 50 Double Taps 9 Burpees Rx+...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets) Goblet Squat x6-8 Single Leg Glute Bridge March w/ Squeeze x16 Forward Lunge x6-8 each side KB Swings x10 Split Squat Iso Hold, x25 sec each sidehttps://youtu.be/kQYRNEz3kg0 WOD Metcon (Time) 4 Rounds for Time 200m Run 20 Air Squats 20 Alt Lunges 20...Read More
