CrossFit Mile Zero – CrossFit View Public Whiteboard SKILLS DEVELOPMENT Warm-up (No Measure) Kip/Beat Work EMOM 10 1 – 5-8 Toes to Bar 2 – 10 Double Under Attempts/20 Double Unders WOD Metcon (Time) Every 3 Minutes for 7 Rounds 200m Sprint/250m Row/500m Bike 10 Box Jump Overs (20/24) 5 Weighted Step Ups (25/35) 20 Double Unders Rx+ 200m Sprint/250m Row/500m Bike 12 Box Jump Overs (20/24) 6 Weighted Step Ups (35/45) 30 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Shoulder to Overhead (10x(1+1)) Hang Power Snatch + Power Snatch (10x(1+1)) WOD Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click hereRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×2, Last 3 Sets at 90%) Front Squat (8×2, Last 3 Sets at 90%) WOD “Baseline” (Time) For Time: 400m Run 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Metcon (Time) 2 Rounds 400m Run/500m Row/1000m Bike 10 SDHP (35/53) 10 Russian Swings (35/53) Rx+ 400m Run/500m Row/1000m Bike 10 SDHP (53/72) 10 American Swings (53/72)Read more

CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (AMRAP – Rounds and Reps) EMOM 30 -10 Double Under Attempts or 20 Double Unders -10 GHD Sit Ups -10 Horizontal Rows -10 KB Swings -10 World’s GreatestRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner: 3 Rounds for Time 800m Run (alt 200m) 30 Tire Sledge 20 Burpee Pull Ups 10 Ground to Overhead (95/135) Rx+ Run TogetherRead more