CrossFit Mile Zero – CrossFit

Lower Body Giant Set

5 Sets

Romanian Deadlift x 10, 8, 4, 4, 4

5 Rower Hamstring Curls

5/5 DB Front Rack Drop Lunge

Workout

Election Day (Time)

Compete (Rx+)

2 Sets

500m Row

9 Burpee Box Jump Over (24/20)

12 Russian Swings (53/35)

21 Situps

12 Russian Swings (53/35)

9 Burpee Box Jump/Step Overs (24/20)

500m Row

—Rest 2:00—

Performance (Rx)

2 Sets

300m Row/600m Bike

6 Burpee Box Jump/Step Over

12 Russian Swings (53/35)

21 Situps

12 Russian Swings (53/35)

6 Burpee Box Jump/Step Overs (24/20)

300m Row/600m Bike

—Rest 2:00—

Fitness

2 Sets

200m Row/400m Bike

6 Burpee Box Step Up

10 Russian Swings (light)

21 Situps

10 Russian Swings (light)

6 Burpee Box Step Up

—Rest 2:00—

Goal: Sub 15 Minutes

Cap: 18 Minutes