CrossFit Mile Zero – CrossFit
Back Squat (8×2, On a 2:00 Clock Build to a Moderate to Heavy Double)
Front Squat (8×2, On a 2:00 Clock Build to a Moderate to Heavy Double)
40 Air Squats
30 Push Ups
15 Strict Pull Ups
30 Air Squats
20 Push Ups
10 Strict Pull Ups
20 Air Squats
15 Bar Push Ups
10 Ring Rows
Target time: 18-20 minutes
Time cap each set: 24 minutes
Runs should be a moderate pace, aiming to finish in 2:15 or less. Arms/shoulders are in an easy and relaxed position.
Be ready for fatigue during push ups and pull ups. Move forward anyway outside of singles.
Aim for consistency and maintaining Round 1’s pace. Goal is under 5 Minutes per Round.
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)