CrossFit Mile Zero – CrossFit

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STRENGTH

Shoulders

Single Arm DB Press, x6-8

Wide Grip Upright Row, x8-10 each side

DB Rear Delt Row, x6-8 each side

DB Single Arm Push Press, x8-12 each side

DB Front Raise, x10-12
https://www.youtube.com/watch?v=n7GpvTx8MRk

WOD

Metcon (AMRAP – Reps)

8 Rounds

1 Minute

40 Double Taps

AMRAP Burpees

Rest :30

With Equipment

1 Minute 30 Double Unders

AMRAP Burpees

Rest :30
https://www.youtube.com/watch?v=DCTvC09lAvM

AEROBIC CAPACITY WORK

Metcon (Distance)

Steady State Run 40 Minutes at 1.1-1.15 Mile Pace

Stretch

Warm-up (No Measure)

https://www.youtube.com/watch?v=ELjyaiDGslo