CrossFit Mile Zero – CrossFit
Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every 90 Seconds (15 minutes) *)
30-25-20-15-10* or 400m-300m-200m-100m-50m Run
GHD Sit Ups (Or Stick Sit Ups)
*Women’s cals: 24-20-16-12-8
24-20-16-12-8* or or 400m-300m-200m-100m-50m Run
Stick Sit Ups
Women’s cals: 20-16-12-10-6
Target time: 10-12 minutes
Time cap: 15 minutes
Moderate to Fast Pace on the Row and Run, especially as the calories get light and distance gets shorter.
Non Stop Effort for Sit Ups.
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)