CrossFit Mile Zero – CrossFit

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Strength/Accessory

Single Arm DB Shoulder Press (Weight)

8 Sets of 5 Reps/Side. Superset with 10 Band Pull Aparts.

* Rest on a 2:00 Clock *

Pull-ups

8 Sets of 3-5 Reps

*Superset with SA Press*

Workout

Workout (Time)

Duetto’s

Independence (RX)

3 rounds

30 Dumbbell Bench Press (35s/25s) (Or Push Ups)

30 Horizontal Rows (or Bent Over Dumbbell Rows)

20 V-Ups

Liberty

3 rounds

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

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)