CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

-1000m Row/2000m Bike

5 Rounds

5 Horizontal Push Ups

10 Russian Swings

-750m Ski/1500m Bike

5 Rounds

10 Air Squats

10 Kettlebell Deadlifts

-1000m Row/2000m Bike

Performance

-1250m Row/2500m Bike

5 Rounds

10 Push Ups

15 Russian Swings (53/35)

-1000m Ski/2000m Bike

5 Rounds

10 Air Squats

15 Kettlebell Deadlifts (53/35)

-1250m Row/2500m Bike

Compete

-1500m Row/3000m Bike

5 Rounds

15 Push Ups

15 Russian Swings (53/35)

-1250m Ski/2500m Bike

5 Rounds

15 Air Squats

15 Kettlebell Deadlifts (53/35)

-1500m Row/3000m Bike

Goal: 25-30 Minutes

Cap: 35 Minutes

For quality, not time.

Row/Bike at 70-80% capacity.

Treat this as an active recovery day.