CrossFit Mile Zero – CrossFit

Strength

3-5 Sets(warm up for workout)

5 Thrusters

:30 Bike (building in intensity)

20 Double Unders

Thruster

Workout

Mashed Potatoes (Time)

Compete (Rx+)

Every 5 Minutes x 5 Rounds

10 Thrusters (115/75)

10 GHD Situps

20/18 Cal Bike

40 Double Unders

Performance (Rx)

Every 5 Minutes x 5 Rounds

10 Thrusters (95/65)

10 V-Ups

15/12 Cal Bike or 18/15 Cal Row

40 Double Unders

Fitness

Every 5 Minutes x 5 Rounds

10 DB Thrusters

10 Abmat Situps

12/10 Cal Bike or 15/12 Cal Row

40 Single Unders

Cap: 4 Minutes

Unbroken thrusters

V-Ups 2 sets or less

Bike sub 1:30

Double unders sub 1:00