CrossFit Mile Zero – CrossFit

Strength

Reverse Lunge (6×3/3. Build to heavy triples)

Ring Holds (Time)

6x:15 seconds. After 15 seconds control an eccentric rep down and hold deepest position.

WOD

Metcon (Time)

Fitness

800m Row

800m Ski

800m Run

150’ of Burpee Broad Jumps

200 Single Unders

Performance

1000m Row

1000m Ski

1000m Run

200’ of Burpee Broad Jumps

200 Double Unders

Compete

1200m Row

1200m Ski

1200m Run

250’ of Burpee Broad Jumps

250 Double Unders

Goal: 20 Minutes

Time Cap: 25 Minutes

Done at 70-80% intensity.

Easy day heading in to the CF Open.

Should be done at a conversational pace.