CrossFit Mile Zero – CrossFit

Strength

6 Sets

DB Lateral Raise x 8

Strict HSPU or DB Z-Press x 5-8

6-Way Raise x 4

Workout

Sexy Pirate (Time)

Compete (Rx+)

For Time

10 Wallballs (20/14)

400m Run

15 Wallballs

300m Run

20 Wallballs

200m Run

25 Wallballs

100m Run

30 Wallballs

Performance (Rx)

For Time

10 Wallballs (14/10)

400m Run/500m Row

15 Wallballs

300m Run/400m Row

20 Wallballs

200m Run/300m Row

25 Wallballs

100m Run/200m Row

30 Wallballs

Fitness

For Time

10 Wallballs (20/14)

400m Run

15 Wallballs

300m Run

20 Wallballs

200m Run

25 Wallballs

100m Run

30 Wallballs

Goal: 10-12 Minutes

Cap: 14 Minutes

Steady pace on the run.

Dont blow up in the first half of the workout.

Try to keep the wallball unbroken the entire time.