CrossFit Mile Zero – CrossFit

Strength

DB Split Jerk (7×3/3. Build to a light to moderate weight.)

Pallof Press (Checkmark)

7×6/6. Hold the extension before bringing in.

WOD

Metcon (Time)

Fitness

15-12-9

Alt V-Ups

Step Ups

-Rest 2 Minutes-

9-12-15

Abmat Sit Ups

Step Ups

Performance

15-12-9

Stick Sit Ups

Box Jumps/Step Ups (24/20)

-Rest 2 Minutes-

9-12-15

Toes to Bar

Box Jumps/Step Ups (24/20)

Compete

21-15-9

Toes to Bar

Box Jumps/Step Ups (24/20)

-Rest 2 Minutes-

9-15-21

GHD Sit Ups

Box Jumps/Step Ups (24/20)

Goal: 10-12 Minutes

Cap: 15 Minutes

Aim for each workout under 5 minutes.

Break up the Toes to Bar early so you don’t over fatigue in the later rounds.

Scale reps before scaling movement.