CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Half Wall Walk x3, Wall Walks x2, HS Hold Hand Lifts, HS Hold Plate Mover x5/5, HS Hold Inside Out Plate Hand Lifts, HS Walk Attempt Progress to where you are challenged and stay there. WOD Metcon (3 Rounds for time) Fitness 0-10:00 3 Rounds 15/12 Cal Bike 3 Wall Walks, halfway 10:000-20:00 3 Rounds 15/12 Cal Bike 15 Russian Swings 20:000-30:00 3 Rounds 15/12 Cal Bike 50′ Bear Walk Performance 0-10:00 3 Rounds 20/16 Cal Bike 3 Wall Walks 10:000-20:00 3 Rounds 20/16 Cal Bike 15 Russian Swings (53/35) 20:000-30:00 3 Rounds 20/16 Cal Bike 30′ HS Walk Competition 0-10:00 3 Rounds 20/16 Cal Bike 4 Wall Walks 10:000-20:00 3 Rounds 20/16 Cal Bike 15 Russian Swings (70/53) 20:000-30:00 3 Rounds 20/16 Cal Bike 50′ HS WalkRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×3 Tempo Back Squats (2111) Last set max reps, no tempo at 85%) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Run 5 Burpees 3 Front Squats Performance 5 Rounds for Time 200m Run 5 Burpees over Bar 3 Front Squats (135/95) Competition 5 Rounds for Time 200m Run 5 Burpees over Bar 3 Front Squats (185/125)Read more

CrossFit Mile Zero – CrossFit Strength Ring Pullups (6×3 Reps) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings above your head. Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Scaling options for this would be assisting the pull with your legs on the floor, or jumping to the top and having a slow and controlled descent from the top. Rest 90 sec b/w sets Ring Dips (6×6-8 Reps) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 3 Pull Ups or Jumping Pull Ups 6 Slamballs 12 Horizontal Bar Push Ups 36 Single Unders Performance AMRAP 12 3 Chest to Bar Pull Ups 6 Slamballs (30/20) 12 Push Ups 15 Double Unders Competition AMRAP 12 3 Muscle Ups 6 Slamballs (40/30) 12 Push Ups 24 Double UndersRead more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 3 Rounds 800m Bike 20 DB Lunges 20 Jumping Pull Ups Then 3 Rounds 800m Bike 20 Wallballs 20 Hanging Knee Raises Performance 3 Rounds 1000m Bike 25 DB Lunges (35s/25s) 25 Pull Ups Then 3 Rounds 1000m Bike 25 Wallballs (20/14) 25 Toes to Eye Level Competition 3 Rounds 1200m Bike 30 DB Lunges (35s/25s) 30 Pull Ups Then 3 Rounds 1200m Bike 30 Wallballs (20/14) 30 Toes to BarRead more