CrossFit Mile Zero – CrossFit

Strength

Pause Back Squats (8×3, Keep the weight light, and move with intensity on the way up)

Back Squat with full 3 second pause at the bottom.

Paused Front Squat (8×3, stay lighter and move with intensity on the way up)

Toes-To-Bar (Work on progression building to Toes to Bar)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

8/7 Calorie Bike or 100m Run

10 Knee Raises

5 Goblet Squats

Performance

AMRAP 12

10/8 Calorie Bike or 100m Run

10 Toes to Bar

5 Front Squats (95/65)

Compete

12/10 Calorie Bike or 150m Run

12 Toes to Bar

5 Front Squats (135/95)

Goal: 4 Rounds

1 Round every 3:00

Leg Heavy, be ready for lead legs in the second half.

Break the Toes to Bar up early. If you need to do singles, scale the progression back.