CrossFit Mile Zero – CrossFit

Strength

Front Squat (8×2, Build to a Heavy Double.)

Overhead Squat (8×3, Build to a Heavy Triple.)

Lawnmower Rows

8×5/5 at a moderate weight

WOD

Metcon (Time)

Fitness

4 Rounds for Time

10 Wallballs

10 Knee Raises

10/8 Calorie Bike

Performance

4 Rounds for Time

12 Wallballs (20/14)

12 Toes to Bar

12/10 Calorie Bike

Compete

4 Rounds for Time

15 Wallballs (20/14)

15 Toes to Bar

15/12 Calorie Bike

Goal Time: 10-12

Time Cap: 15 Minutes

Unbroken Wallballs.

Toes to Bar in short, quick sets.

Moderate to fast intensity on the bike.