CrossFit Mile Zero – CrossFit

Strength

Shoulder Press (7×3, build to a heavy triple.)

Single Arm Dumbbell Press (7×3/3, build to a heavy triple on each arm.)

Band Pull Aparts (No Measure)

7×8 with light band

WOD

Metcon (Time)

Fitness

60 Cal Bike

40 Abmat Sit Ups

20 Jumping Pull Up Negatives

Performance

80 Cal Bike

50 Alternating V-Ups

20 Chest to Bar Pull Ups

Compete

100 Cal Bike

60 V-Ups

20 Muscle Ups

Goal: 10-12 Minutes

Cap: 15 Minutes

Partition as desired.

The goal is to finish.

Choose the hardest variation of pull ups you can handle. Don’t be afraid to work lower level muscle up transitions or to use the full 15 minutes.