CrossFit Mile Zero – CrossFit
Strength
Reverse Lunge (6×3/3, Built to a heavy triple)
Nordic Hamstring Curl (6×5, use an abmat for your knees and have a partner hold on to your achilles.)
L-Sit (6×10-15 seconds. Use the rings if possible. Double knees, one leg straight, both legs straight.
Hollow Hold if unable to use rings.)
WOD
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
Goal Time: 8-12 Minutes
Time Cap: 15 Minutes
Deadlifts in two sets or less.
Row/Run in roughly 2 minutes.
Transitions are quick, don’t stop to rest!
Running Christine (Time)
Fitness
3 Rounds for Time
300m Run
12 Deadlifts (moderate)
21 Step Ups (20/16)
Performance
3 Rounds for Time
400m Run
12 Deadlifts (Bodyweight)
21 Box Jumps/Step Ups (20)
Compete
3 Rounds for Time
400m Run
12 Deadlifts (Bodyweight)
21 Box Jumps/Step Ups (20)
Goal Time: 8-12 Minutes
Time Cap: 15 Minutes
Deadlifts in 2 Sets or less
Row/Run in roughly 2 minutes.
Quick transitions, don’t stop to rest!