CrossFit Mile Zero – CrossFit

Strength

Shoulder Press (8×4, build to heaviest set)

Partner Assisted Hamstring Curl (No Measure)

8×6

DB Lat Pullover (Weight)

8×8, moderate weight

WOD

Metcon (Time)

Fitness

1-2-3-4-5-6-7-8-9-10

Russian KB Swings (moderate)

Seated Z Press (heavy)

Performance

1-2-3-4-5-6-7-8-9-10

Russian KB Swings (70/53)

Seated Z Press (35s/25s)

Compete

1-2-3-4-5-6-7-8-9-10

American KB Swings (70/53)

Handstand Push Ups

Goal Time: 8-10 Minutes

Time Cap: 12 Minutes

Unbroken KB Swings.

Break up the overhead movements to stay fresh.

Keep rest minimal overhead.