CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

25-20-15-10

Calorie Row/Ski

Russian Swings (53/35)

Medicine Ball Sit Ups

Lunges

Performance

40-30-20-10

Calorie Row/Ski

Russian Swings (53/35)

Medicine Ball Sit Ups

Lunges

Compete

45-35-25-15

Calorie Row/Ski

Russian Swings (53/35)

Medicine Ball Sit Ups

Lunges

Goal Time: 20-25 Minutes

Cap: 30 Minutes

Quality over Quantity.

Intentionally slow down the row to a conversational pace.