CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (Time)
“Pug”
Freedom (RX+)
42-30-18 Calorie Row
30-24-18 Strict Handstand Push Ups
-Rest 3 Minutes-
42-30-18 Calorie Row
30-24-18 Front Squats (95/65)
-Rest 3 Minutes-
42-30-18 Calorie Row
30-24-18 Push Press (95/65)
Independence (RX)
42-30-18 Calorie Row
30-24-18Handstand Push Ups
-Rest 3 Minutes-
42-30-18 Calorie Row
30-24-18 Front Squats (75/55)
-Rest 3 Minutes-
42-30-18 Calorie Row
30-24-18 Push Press (75/55)
Target time each set: 6-8 minutes
Time cap each set: 10 minutes
Break Reps Up as Needed (RX+, split evenly, partner 2 goes when partner 1 finishes)
Keep Intensity High on Rower
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
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 Diamond Pushups
10 Chin ups
15 Double DB Skull Crushers
15 Seated Alternating DB Hammer Curl
15 GHD to Parallel w/plate
15 V-ups
10 KB side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
[Diamond Pushups](https://www.youtube.com/watch?v=iKPYFK9QYps)
[Kettlebell Side Bend](https://www.youtube.com/watch?v=mBGEXX1PUGE)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)