CrossFit Mile Zero – CrossFit Strength 6 Sets DB Lateral Raise x 8 Strict HSPU or DB Z-Press x 5-8 6-Way Raise x 4 Workout Sexy Pirate (Time) Compete (Rx+) For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Performance (Rx) For Time 10 Wallballs (14/10) 400m Run/500m Row 15 Wallballs 300m Run/400m Row 20 Wallballs 200m Run/300m Row 25 Wallballs 100m Run/200m Row 30 Wallballs Fitness For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Goal: 10-12 Minutes Cap: 14 Minutes Steady pace on the run. Dont blow up in the first half of the workout. Try to keep the wallball unbroken the entire time.
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