CrossFit Mile Zero – CrossFit
Deadlift (7×5, Last 2 Sets at 80%)
Dumbbell Thruster (50s/35s)
Dumbbell Box Step ups (50s/35s)(24/20)
20/16 Calorie Bike Or 300m Run
Dumbbell Thruster (35s/25s)
Dumbbell Box Step ups (35s/25s)(24/20)
16/14 Calorie Bike Or 200m Run
Wall Ball Thruster (light)
Wall Ball Box Step ups (light)(20/16)
12/10 Calorie Bike Or 100m Run
Target time: 7-9 minutes
Time cap: 11 minutes
Use a weight that is CHALLENGING, but allows you to move near consistently.
Thrusters in 1-2 Sets each round.
Dumbbells can rest however for the step ups.
The middle round makes it spicy, get through it.
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back