CrossFit Mile Zero – CrossFit

Strength

Split Stance DB Romanian Deadlift (5×5/5, Building to a Moderate Weight)

6×5/5

DB Rows

5×8, Build to a Moderate Weight

WOD

Metcon (Time)

Fitness

750m Row/Ski

40 Russian KB Swings

20 Jumping Pull Ups

Performance

1000m Row/Ski

50 Russian KB Swings (53/35)

30 Pull Ups

Compete

1000m Row/Ski

50 American KB Swings (53/35)

30 Pull Ups

Goal: Under 10 Minutes

Cap: 15 Minutes

Moderate to hard pace on the row/ski.

For the Swings aim for 2-3 sets with short, quick rests.

Pull Ups in 2-3 Sets.