CrossFit Mile Zero – CrossFit

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Strength

Shoulder Press (7×3+, Last Set at 80%)

Bench Press (7×3+, Last Set at 80%)

Sland Board RDLs (7×8 with two dumbbells. Moderate Weight.)

Superman Extensions (Checkmark)

7×10. Use 2.5 or 5 lb plates. Feet squeezed tightly together, arms stay extended.

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10

8 Z Press

8 Alternating Lunges

1 Zombie Rope Climb

Performance

AMRAP 10

8 Z Press (35s/25s)

8 Alternating Lunges (35/25)

1 Rope Climb

Compete

AMRAP 10

8 Handstand Push Ups

8 Alternating Lunges (50/35)

2 Rope Climbs

Goal: 4 Rounds

Pace your shoulders earl.

Chest stays tall on the lunges. Use a weight you can knock out unbroken.

Try to go unbroken or with quick rest on Z Press/HSPU as you move through Round 3.