CrossFit 04.09.20

CrossFit Mile Zero – CrossFit

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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