CrossFit Mile Zero – CrossFit

Upper Body Giant Set

4 Sets

10 DB Bench (2 second negative)

10 DB Front Raise

5/5 KB Bottoms Up Press

Workout

Chance the Rapper (Time)

Compete (Rx+)

For Time

40 Cal Row

25ft HS Walk

15 Toes to Bar

30 Cal Row

25ft HS Walk

12 Toes to Bar

20 Cal Row

25ft HS Walk

9 Toes to Bar

10 Cal Row

25ft HS Walk

6 Toes to Bar

Performance (Rx)

35 Cal Row/Bike

3 Wall Walks

12 Toes to Bar

25 Cal Row/Bike

3 Wall Walks

9 Toes to Bar

15 Cal Row/Bike

3 Wall Walks

6 Toes to Bar

5 Cal Row/Bike

3 Wall Walks

3 Toes to Bar

Fitness

30 Cal Row/Bike

3 Inchworm + Push Up

15 Knee Tucks

20 Cal Row/Bike

3 Inchworm + Push Up

12 Knee Tuck

10 Cal Row/Bike

3 Inchworm + Push Up

9 Knee Tuck

5 Cal Row/Bike

3 Inchworm + Push Up

6 Knee Tucks

Goal: 13-16 Minutes

Cap: 18 Minutes