CrossFit Mile Zero – CrossFit

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STRENGTH

Chest and Tris

Single Arm Bench x6-8 per side

Shoulder Press x6-8 per side

Tricep Extension x10-12

Incline Push Ups x10-15

Upright Rows x10-12

WOD

Metcon (Time)

For Time:

20-15-10

Glute Bridges

12-10-8

Pike Push Ups

Rest 1 Min

20-15-10

Glute Bridges

12-10-8

Rows

Rx+

American Swings

HSPU

American Swings

Pull Ups

AEROBIC CAPACITY WORK

Metcon (Distance)

30 Minute Recovery/Easy Run