CrossFit Mile Zero – CrossFit

Successory Work

E3MOM x 5

Dips x 10-12

Pendlay Row x 5

DB Hammer Curl + Press x 8

Dips (10-12)

Pendlay Row (5×5, building in weight)

Dumbbell Hammer Curl and Press (5×8, building)

Log weight as combined weight of both dumbbells

Workout

Pablo Picasso (AMRAP – Rounds and Reps)

Freedom (Rx+)

AMRAP 10

12/9 Cal Bike

6/6 DB Snatch (50/70)

25ft HS Walk

Independence (Rx)

AMRAP 10

12/9 Cal Bike

6/6 DB Snatch (50/35)

3 Wall Walks

Liberty

AMRAP 10

10/8 Cal BIke

12 Alt DB Snatch (light)

5 Inchworms

Goal: 4+ Rounds

Challenge yourself in the DB Snatches.

Steady pace through the wall walks to manage fatigue

Use the bike as an opportunity to relax your shoulders, push hard with the legs.

Pablo Picasso (AMRAP – Rounds and Reps)

Freedom (Rx+)

AMRAP 10

12/9 Cal Bike

6/6 DB Snatch (50/70)

25ft HS Walk

Independence (Rx)

AMRAP 10

12/9 Cal Bike

6/6 DB Snatch (50/35)

3 Wall Walks

Liberty

AMRAP 10

10/8 Cal BIke

12 Alt DB Snatch (light)

5 Inchworms

Goal: 4+ Rounds

Challenge yourself in the DB Snatches.

Steady pace through the wall walks to manage fatigue

Use the bike as an opportunity to relax your shoulders, push hard with the legs.