CrossFit Mile Zero – CrossFit
Single Arm DB Shoulder Press (Weight)
8 Sets of 5 Reps/Side. Superset with 10 Band Pull Aparts.
* Rest on a 2:00 Clock *
8 Sets of 3-5 Reps
*Superset with SA Press*
30 Dumbbell Bench Press (35s/25s) (Or Push Ups)
30 Horizontal Rows (or Bent Over Dumbbell Rows)
20 Bar Push Ups
20 Ring Rows (or Bent Over Dumbbell Rows)
20 Alternating V-Ups
Target time: 11-13 minutes
Time cap: 18 minutes
Moderate to steady pacing while working with HIGH volume reps.
This is a big push/pull combo. Take rest as needed to get through the DB Bench and Horizontal Rows.
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)