CrossFit Mile Zero – CrossFit

Lower Body Giant Set

5 Sets

5 Box Squat (2 second eccentric)

4 Single Leg RDL (left)

6 Calf Raise (left)

4 Single Leg RDL (right)

6 Calf Raise (right)

Box Squat (5×5 building to moderate)

Workout

Jourdan Delacruz (Time)

Compete (Rx+)

For Time

45-30-15

Cal Bike

Front Rack Lunge (75/55)

Dead Hang Hold (in seconds)

Performance (Rx)

40-25-15

Cal Bike

Front Rack Lunge (75/55)

Dead Hang Hold (in seconds)

Fitness

30-20-10

Cal Bike

Front Rack Lunge (light)

Dead Hang Hold (in seconds)

Goal: Sub 13 Minutes

Cap: 16 Minutes