CrossFit Mile Zero – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 35
20/16 Cal Bike or 250m Ski
10 Lunges
50’ Bear Crawl
5 Z Press
5 Ring Rows/Horizontal Rows
Performance
AMRAP 35
24/18 Cal Bike or 300m Ski
10 Lunges (35/25)
100’ Bear Crawl
5 Pike or Handstand Push Ups
5 Pull Ups
Compete
AMRAP 35
30/24 Cal Bike or 400m Ski
10 Lunges (35s/25s)
50’ Handstand Walk
5 Strict Handstand Push Ups
5 Chest to Bar Pull Ups or 3 Muscle Ups
Goal: 5 Rounds
Quality over Quantity. One round every 5-7 minutes.
Don’t rush transitions. Keep your heart rate low and movements unbroken.
Slow is smooth and smooth is fast.