CrossFit Mile Zero – CrossFit
STRENGTH
Shoulders (3 Sets of Each)
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://youtu.be/sb23ZGg7AgY
WOD
Metcon (Time)
Every 4 Minutes for 5 Rounds
400m Run
30 Walking Lunges
Plank with remaining time
Rx+
400m Run
30 Walking Lunges with Plate
*Score the slowest round
https://youtu.be/but23BPTaK0
AEROBIC CAPACITY WORK
Metcon (Distance)
40-50 Minute Hard Run at Goal Pace