CrossFit Mile Zero – CrossFit
Active Recovery Day
5 Minutes Walk
4 Rounds
2:00 Jog
2:00 Walk
5 Minute Cool Down
Scoring: Meters
Warm-up
Bonus Workout Warm-up
Warm-up (No Measure)
3 Rounds:
:30 Alternating Calf Stretch
5 Inchworm with Push-up
10 Sit-ups
5 Burpees
Demo Videos
Alternating Calf Stretch
Inchworm to Pushup
Sit Ups
Burpee
Workout
Metcon (Time)
150 Single Unders
..into..
10 Sets
10 Hand Release Push Ups
10 Alternating V-Ups
10 Alternating Cossack Squats
..into..
50 Burpees
*Workout Strategy & Flow*
We don’t typically see M30 workouts with this flow, so let’s break it down.
You are going to complete 150 Single Unders at the start of the workout (yes, single unders EVEN if you have double unders)
You cannot move on to the 10 sets until all 150 of those are complete. Once you are done you have 10 sets of the following 10 Hand Release Push Ups, 10 Alternating V-Ups (meaning each side is 1 rep), 10 alternating cossack squats (meaning each side is 1 rep).
Once all 10 sets of that are complete you will move on to the burpees. You have 50 burpees to end this workout so I recommend doing 5 sets of 10 to close it out…but if you are feeling good challenge yourself to do 2 sets of 25.
Sub for Single Unders
If you don’t have a jump rope – complete 150 Line Hops or 150 Jumping Jacks
Demo Videos
Single Unders
Hand Release Push Ups
Alternating V-Ups
Cossack Squat
Burpee
Cooldown/Mobility
:30 Upward Dog Stretch
:30 Downward Dog Stretch
2:00 Frog Stretch