CrossFit Mile Zero – CrossFit

Lower Body Giant Set

5 Sets

RDL x 10, 8, 5, 5, 5 (2 second eccentric)

5 Banded Nordic Curl

5/5 Alternating DB Reverse Lunge

Workout

Shi Zhiyong (Time)

Compete (Rx+)

3 Rounds for Time

200m Row

4 DB Burpee Box Step Overs (50/35s)

6 Double DB Front Squat

12 Situps

6 Dual DB Front Squat

4 DB Burpee Box Step Overs

200m Row

—2 Min Rest b/t—

Performance (Rx)

3 Rounds for Time

200m Row/450m Bike

4 DB Burpee Box Step Overs (35s/25s)

6 Double DB Front Squat

10 Situps

6 Dual DB Front Squat

4 DB Burpee Box Step Overs

200m Row/450m Bike

—2 Min Rest b/t—

Fitness

3 Rounds for Time

200m Row

4 Burpee Box Step Overs

6 Double DB Front Squat (light)

12 Situps

6 Dual DB Front Squat (light)

4 Burpee Box Step Overs

200m Row

—2 Min Rest b/t—

Goal: 11-13 Minutes

Cap: 16 Minutes