CrossFit Mile Zero – CrossFit

Strength

Resistance Band Chest Fly – High to Low

Flat Bench DB Chest Fly

Split Stance DB Romanian Deadlift

6×5/5

Hanging Leg Raise (Checkmark)

6×5

WOD

Metcon (Time)

Fitness

15-12-9

Alt V-Ups

Calorie Bike

Rest 2 Minutes

9-12-15

Abmat Sit Ups

Calorie Row

Performance

21-15-9

Alt V-Ups

Calorie Bike

Rest 2 Minutes

9-15-21

Abmat Sit Ups

Calorie Row

Compete

21-15-9

Toes to Bar

Calorie Bike

Rest 2 Minutes

9-15-21

V-Ups

Calorie Row

Goal Time: 12-14 Minutes

Time Cap: 16 Minutes

Steady pace on the core movements, break early if needed.

Steady to harder bike/row. Pick up the pace as you head in to the 2 minute rest.

Metcon (Time)

Fitness

15-12-9

Alt V-Ups

Calorie Bike

Rest 2 Minutes

9-12-15

Abmat Sit Ups

Calorie Row

Performance

21-15-9

Alt V-Ups

Calorie Bike

Rest 2 Minutes

9-15-21

Abmat Sit Ups

Calorie Row

Compete

21-15-9

Toes to Bar

Calorie Bike

Rest 2 Minutes

9-15-21

V-Ups

Calorie Row

Goal Time: 12-14 Minutes

Time Cap: 16 Minutes

Steady pace on the core movements, break early if needed.

Steady to harder bike/row. Pick up the pace as you head in to the 2 minute rest.