CrossFit Mile Zero – CrossFit
Weighted Pull-ups (8×4)
Work up to heaviest set of 4 or lowest resistance of bands.
* Rest on a 90 second Clock *
30 Burpee Box Jump Over (24/20)
15 Front Squats (95/135)
25 Burpee Box Over (24/20)
15 Front Squats (75/115)
20 Up Down + Step Ups (20/16)
15 Dumbbell Front Squats (light)
Target time: 10-12minutes
Time cap: 16minutes
Use Round 1 to determine your pace for Rounds 2/3.
Be steady with your squats, focus on a tight core and belly breathing in the hole.
Be prepared to push the pace and get uncomfortable for your burpee box overs.
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)