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 Double Unders
Cap: 4 Minutes
Unbroken thrusters
Toes to bar 2 sets or less
Bike sub 1:30
Double unders sub 1:00