CrossFit Mile Zero – CrossFit
STRENGTH
Legs (4 Sets of Each)
Reverse Lunge 10-12 each Leg
Elevated Bridge x12
Split Squat x8-12
Standing Calf Raise x20
Tempo Goblet 3 down:2 Pause x6-8
https://www.youtube.com/watch?v=mZzvv13Ww2o
WOD
Metcon (Time)
3 RFT
400
30 GTO
20 Sit Ups
50′ Bear Crawl
Rx+
400m
30 GTO/PTO
20 Sit Ups
50′ Bear Crawl
https://youtu.be/TP8BGO0E-Dk
AEROBIC CAPACITY WORK
Warm-up (No Measure)
Rest Day/Off