CrossFit Mile Zero – CrossFit

Strength

Shoulder Press (7×5+, Last Set at 75%)

Bench Press (7×5+, Last Set at 75%)

Sland Board RDLs (7×8 with two dumbbells. Moderate Weight.)

Superman Extensions (Checkmark)

7×10. Use 2.5 or 5 lb plates. Feet squeezed tightly together, arms stay extended.

WOD

Metcon (Time)

Fitness

700/600m Row/Ski

5 Rounds

10 Horizontal Push Ups

10 Knees to Chest

700/600m Row/Ski

Performance

800/700m Row/Ski

5 Rounds

12 Push Ups

12 Toes to Bar

800/700m Row/Ski

Compete

1000/900m Row/Ski

5 Rounds

15 Push Ups

15 Toes to Bar

1000/900m Row/Ski

Goal: 11-14 Minutes

Cap: 15 Minutes

Scale reps before scaling the movement.

Break up the toes to bar early before they’re gone.

The row/ski should be done in 3:30-4:00.