CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate)...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate)...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate)...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate)...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate)...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate)...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m...Read More