CrossFit Mile Zero – CrossFit

Strength

Back Squat (8×3, building to a heavy set of 3)

DB Single Arm Row (Weight)

8×5/5

Hip Flexor Extension (No Measure)

8×6/6

WOD

CFMZ Benchmark 1 (Time)

Fitness

3 Rounds for Time

300m Run or 600m Bike

12 Alternating Lunges

8 Jumping Pull Ups

Performance

3 Rounds for Time

400m Run

50’ Walking Lunges

12 Pull Ups

Compete

3 Rounds for Time

400m Run

50’ Walking Lunges

12 Chest to Bar Pull Ups or 5 Muscle Ups

Goal Time: 12 Minutes

Time Cap: 15 Minutes

Run or Bike should be HARD and FAST

Aim for unbroken movements and minimal rest

The run and bike WILL make or break this workout.