CrossFit Mile Zero – CrossFit

Strength

Ring Pullups (6×3 Reps)

*Rest 1:00-1:30 b/t sets

Focus: Set up a pair of rings above your head. Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Scaling options for this would be assisting the pull with your legs on the floor, or jumping to the top and having a slow and controlled descent from the top. Rest 90 sec b/w sets

Ring Dips (6×6-8 Reps)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

3 Pull Ups or Jumping Pull Ups

6 Slamballs

12 Horizontal Bar Push Ups

36 Single Unders

Performance

AMRAP 12

3 Chest to Bar Pull Ups

6 Slamballs (30/20)

12 Push Ups

15 Double Unders

Competition

AMRAP 12

3 Muscle Ups

6 Slamballs (40/30)

12 Push Ups

24 Double Unders