CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

30-25-20-15-10 Cal Row

25-20-15-10-5 Abmat Sit Ups

200m-250m-200m-150m-100m Run

1-1-1-1-1 Sled Push Down and Back

300m Run or 30 Cal Row

Performance

50-40-30-20-10 Cal Row

25-20-15-10-5 Stick Sit Ups

500m-400m-300m-200m-100m Run

1-1-1-1-1 Sled Push Down and Back

Compete

500m-400m-300m-200m-100m Run

25-20-15-10-5 GHD Sit Ups

50-40-30-20-10 Cal Row

2-2-2-2-2 Sled Push Down and Back

Goal: Under 30 Minutes

Cap: 35 Minutes

Come out slow and steady.

Break the GHD sit ups early or reduce reps if you aren’t ready for that volume.

Do your best to manage your heart rate after the first round of sleds.