CrossFit Mile Zero – CrossFit

Strength

Rotational Medicine Ball Slam (Weight)

6×3/3

DB Single Leg Split Stance RDL (6×5/5, light to moferate)

Hollow Rocks (No Measure)

6×10-12

WOD

Metcon (Time)

Fitness

5 Rounds for Time

30 Single Unders

20 Abmat Sit Ups

10 Horizontal Bar Push Ups

Performance

5 Rounds for Time

30 Double Unders

20 Abmat Sit Ups

10 Push Ups

Compete

5 Rounds for Time

50 Double Unders

15 GHD Sit Ups

10 Hand Release Push Ups

Goal: 8-10 Minutes

Cap: 12 Minutes

Jump Rope unbroken or in 1-2 sets.

Smooth transitions to maintain pacing round over round.