CrossFit Mile Zero – CrossFit

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STRENGTH

Shoulders (4 Sets of Each)

Single Arm DB Press, x6-8

Upright Row, x8-10 each side

DB Rear Delt Flye, x8-10 each side

DB Single Arm Push Press, x6-10 each side

DB Front Raise, x10-12
https://youtu.be/Xa_VHYVFoN0

WOD

Metcon (Time)

20 Rounds

3 Jump Squats

2 Lunges each side

1 Pike Push Up

Rx+

3 Slam Balls or Plate to Overhead

2 Pistols

1 Handstand Push Up
https://youtu.be/i36lfX9gFFk

AEROBIC CAPACITY WORK

Metcon (Distance)

30 Minute Fartlek Run – Easy Strides into Mile Pace. 1:3 Work/Rest Ratio