CrossFit Mile Zero – CrossFit

SKILLS DEVELOPMENT

Metcon (No Measure)

Gymnastics 10a-11a

Open Gym 10a-12p

ACTIVE RECOVERY

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

30 Single unders

8 Sit-ups

6 DB Goblet squats

4 Pull-ups

200M run/250M Row/10 Cal Bike

4 Burpees

6 Alt box step-ups

8 Alt DB curls

12 Days of Christmas (Time)

1 Power Snatch (65#/95#)

2 Thrusters (65#/95#)

3 Shoulder to Overhead (65#/95#)

4 Hang Power Cleans (65#/95#)

5 Knees To Elbow

6 Pull-Ups or 1 Rope Climb

7 American KB Swings (35#/53#)

8 Wallballs (14# to 9’/20# to 10′)

9 Box Jumps (20/24)

10 Double unders

11 Burpees over bar

12/Side OH lunge (25#/45#)