CrossFit Mile Zero – CrossFit

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Strength

Shoulder Press (7×1+, Last Set at 85%)

Bench Press (7×1+, Last Set at 85%)

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

Banded Y Raises (No Measure)

7×8 with 1 second pause at top and bottom ROM.

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 15

24 Calorie Row/Ski

10 Horizontal Bar Push Ups

100m Farmers Carry

Performance

AMRAP 15

32 Calorie Row/Ski

15 Hand Release Push Ups

100m Farmers Carry (35/25)

Compete

AMRAP 15

40 Calorie Row/Ski

20 Hand Release Push Ups

100m Farmers Carry (50/35)

Goal: 3-5 Rounds

Choose a calorie goal to get you back on the floor under 2:00.

Switch hands on the Farmers Carry at the halfway point.