CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

400m Run

30 Sit Ups

30/24 Cal Bike

600m Run

20 Sit Ups

20/16 Cal Bike

800m Run

10 Sit Ups

10/8 Cal Bike

Performance

400m Run

40 Sit Ups

40/32 Cal Bike

800m Run

30 Sit Ups

30/24 Cal Bike

1200m Run

20 Sit Ups

20/16 Cal Bike

Compete

800m Run

40 Sit Ups

40/32 Cal Bike

1000m Run

30 Sit Ups

30/24 Cal Bike

1200m Run

20 Sit Ups

20/16 Cal Bike

Goal: 25 Minutes

Cap: 30 Minutes

Quality over Quantity.

Cardio should be done at 70-80%, conversational pace.