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, Max each side DB 3/4 Row, x8-10 each side DB Curl x 8-10 each side KB Romanian Deadlift, x6-8 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 Double...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets of Each) Reverse Lunge 6-8 each Leg Elevated Bridge x12 Split Squat x8-12 Standing Calf Raise x20 Walking Lunges with Squats x10 WOD Metcon (Time) 5 Rounds for Time 200m Sprint 15 Slam Balls/PTO 5 Vertical Jumps Rx+ 200m Sprint 15 Slam Balls/PTO...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 (AMRAP – Rounds and Reps) AMRAP 30 20 Alt Lunges/Step Ups/Box Jumps 15 Glute Bridges/KB Swings 10 V Ups/Toes to Bar 5 Shuttle Sprints *After Each Round, 1 Round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats AEROBIC CAPACITY WORK Metcon (Distance)...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/irwnv-cDx7U WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 Jumping Jacks 20 Wallballs 5 Broad Jumps...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 0-10: Mile Run 10-15: AMRAP 10 Burpees, 10 Deadlifts 15-25: Mile Run 25-30: AMRAP 10 Burpees, 10 Deadlifts 30-40: 1 Mile Run If you finish 1 Mile rest for the remainder of the 10 Minutes. If still running, stop at...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, x6-8 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
