CrossFit Mile Zero – CrossFit
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/7aUg4V-Syrk
WOD
Metcon (Time)
For Time
100 Glute Bridges
50 Sit Ups
50 Alternating Lunges
100 Air Squats
Rx+
50 DB Deadlifts
50 Sit Ups
50 Box Jumps/Step Ups
50 Single Arm DB Thrusters
https://youtu.be/GHGUP13dMDk
AEROBIC CAPACITY WORK
Metcon (Time)
Hill Sprints 6-8 reps, 200-400m all out. Full recovery