CrossFit Mile Zero – CrossFit

CONDITIONING

Rowing Intervals (Time)

E4MOM x 2

400m Row at Goal Pace

Then

200m Sprint

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 25

200m Row

10-15 Knee/Horizontal Bar Push Ups

200m Ski

15 Russian Swings (Moderate Load)

600m Bike

Performance

AMRAP 25

250m Row

10-15 Hand Release Push Ups

250m Ski

15 Russian Swings (Moderate Load)

800m Bike

Competition

AMRAP 25

300m Row

10-15 Hand Release Push Ups

300m Ski

15 Russian Swings (Moderate Load)

1000m Bike