CrossFit Mile Zero – CrossFit CONDITIONING Calorie Ski Erg (Calories) Part A: 3 Minutes Max Cal Ski Rest 3 Minutes Bike Cals (Time) Part B: 3 Rounds Hard Bike 15 Seconds, Moderate Bike 15 Seconds, Easy Bike 90 Seconds WOD Metcon (Checkmark) Fitness EMOM 20 1- 12 Knee/Straight Leg Raises 2- 50 Single Unders 3- 12 Abmat Sit Ups 4- 150m Ski 5- Rest Performance EMOM 20 1- 12 Toes to Eye Level 2- 30 Double Unders 3- 12 GHD Sit Ups 4- 200m Ski 5- Rest Competition EMOM 20 1- 15 Toes to Bar 2- 50 Double Unders 3- 15 GHD Sit Ups 4- 200m Ski 5- RestRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2 Build to a heavy double) WOD Metcon (AMRAP – Rounds & Reps) Fitness E3MOM x5 150m Row 10 Wallballs 10 Jumping Pull Ups Performance E3MOM x5 200m Row 12 Wallballs (20/14) 10 Pull Ups Competition E3MOM x5 250m Row 15 Wallballs (20/14) 10 Chest to Bar Pull UpsRead more

CrossFit Mile Zero – CrossFit Strength Snatch (E2MOM x8 2x (Hang Power Snatch + Power Snatch) *Build to moderate weight) E2MOM x8 2x (Hang Power Snatch + Power Snatch) *Build to moderate weight Snatch (E2MOM x8 Hang Power Snatch + Power Snatch + 2 Overhead Squat *Build to 70% of Snatch Max) WOD Metcon (AMRAP – Rounds) Fitness AMRAP 10 10/8 Cal Bike 5 Deadlifts 5 Power Snatches Performance AMRAP 10 12/10 Cal Bike 5 Deadlifts (115/75) 5 Power Snatches (115/75) Competition AMRAP 10 15/12 Cal Bike 5 Deadlifts (155/105) 5 Power Snatches (155/105)Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 25 10 Inch Worms to Push Ups 20 Alternating Partner Wallballs 30 Cal Row 2 Sled Pushes Performance AMRAP 25 15 Wallwalks 30 Alternating Partner Wallballs (20/14) 45 Cal Row 2 Sled Pushes Competition AMRAP 25 20 Wallwalks 40 Alternating Partner Wallballs (20/14) 60 Cal Row 3 Sled PushesRead more

CrossFit Mile Zero – CrossFit Strength Toes-To-Bar (Warm Up to Max Set) Kipping Pull Ups (Warm Up to Max Set) Chest-To-Bar Pull-ups (Warm Up to Max Set) WOD Metcon (Time) Fitness E2MOM x5 5 Deadlifts 10 Knee/Horizontal Push Ups 30 Single Unders Performance E2MOM x5 5 Deadlifts (185/125) 10 Push Ups 20 Double Unders Competition E2MOM x5 5 Deadlifts (275/185) 10 Hand Release Push Ups 30 Double UndersRead more