CrossFit Mile Zero – CrossFit

Strength

Bench Press (8×2, build to a moderate to heavy weight.)

Shoulder Press (8×2, build to a moderate to heavy weight.)

WOD

Metcon (Time)

Fitness

For Time

50-40-30-20-10 Single Unders

20-16-12-8-4 Sit Ups

5-4-3-2-1 Inch Worms to Pike Push Ups

Performance

For Time

50-40-30-20-10 Double Unders

25-20-15-10-5 Sit Ups

5-4-3-2-1 Wall Walks

Compete

For Time

50-40-30-20-10 Double Unders

25-20-15-10-5 Stick Sit Ups or 20-16-12-8-4 GHD Sit Ups

5-4-3-2-1 Wall Walks

Goal: 10-12 Minutes

Cap: 15 Minutes

Start off moderate and start to hit the gas as the reps decrease.

It’s a shoulder burner, rest on the wall walks before it’s too late!