CrossFit Mile Zero – CrossFit
STRENGTH
Back and Bis (4 Sets of Each)
Bent Over Row, x8-10 each side
DB Hammer Curl, x10, 12, 12, Max each side
DB 3/4 Row, x8-10 each side
Concentration Curl, x10-12 each side
KB Romanian Deadlift, x6-8
WOD
Metcon (Time)
21-18-15-12-9 Bent Over Rows
42-36-30-24-18 Air Squats
Rx+
15-12-9-6-3
Pull Ups
Front Squats/OHS
AEROBIC CAPACITY WORK
Metcon (Distance)
30-40 Minute Easy Run