CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
“Cheese Pizza”
Freedom (RX+)
AMRAP 10 x2 sets:
100m Run Each
12 Bench Press (135/95)
20 Toes to Bar
20 Dumbbell Box Step Ups (50/35) (20in box)
-Rest 5:00 between AMRAPs-
Independence
AMRAP 10 x2 sets:
100m Run Each
12 Bench Press (115/80)
20 Kness to elbows
20 Dumbbell Box Step Ups (35/25) (20)
-Rest 5:00 between AMRAPs-
Target number of rounds each set: 3+ rounds
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Upper Body Posterior
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
12 Lying DB Pullover on Bench– Feet Elevated @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 3 min b/t round-
[Lat Pulldowns – Neutral Close Grip](https://www.youtube.com/watch?v=kxeklf1Tkhw)
[Lying DB Pullover on Bench](https://www.youtube.com/watch?v=uPUu5rct8gE)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)