CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets of Each) Reverse Lunge 10-12 each Leg Elevated Bridge x12 Split Squat x8-12 Standing Calf Raise x20 Tempo Goblet 3 down:2 Pause x6-8https://www.youtube.com/watch?v=mZzvv13Ww2o WOD Metcon (Time) 3 RFT 400 30 GTO 20 Sit Ups 50′ Bear Crawl Rx+ 400m 30 GTO/PTO 20 Sit Ups 50′ Bear Crawlhttps://youtu.be/TP8BGO0E-Dk AEROBIC CAPACITY WORK Warm-up (No Measure) Rest Day/OffRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week. AEROBIC CAPACITY WORK Metcon (Distance) 60 Minute Long Run at Easy Pace, 1.3-1.4x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD 1 Metcon (Time) 200m Run Rest Same as Run 400m Run Rest Same as Run 600m Runhttps://youtu.be/aFg5RA2F4NE WOD 2 Metcon (Time) 20-18-16-14-12 Hollow Rocks 10-8-6-4-2 Wall Facing Air Squats 5-4-3-2-1 Wall Walks AEROBIC CAPACITY WORK Metcon (Distance) 35 Minute Easy RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 4 Rounds for Time 50 Jumping Jacks 10 Push Ups 50 Jumping Jacks 10 Pike Push Ups 50 Jumping Jacks 10 Push Ups 50 Jumping Jacks 10 Pike Push Ups Rest 1 Min Between Rounds Rx+ 30 Double Unders 10 Push Ups 30 Double Unders 10 Handstand Push Upshttps://youtu.be/Z2Jg_hLl_bk AEROBIC CAPACITY WORK Metcon (Distance) 30-40 Minute Easy Run at 1.2-1.3x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulders (4 Sets of Each) Single Arm DB Press, x6-8 Upright Row, x8-10 each side DB Rear Delt Flye, x8-10 each side DB Single Arm Push Press, x6-10 each side DB Front Raise, x10-12https://youtu.be/7aUg4V-Syrk WOD Metcon (Time) For Time 100 Glute Bridges 50 Sit Ups 50 Alternating Lunges 100 Air Squats Rx+ 50 DB Deadlifts 50 Sit Ups 50 Box Jumps/Step Ups 50 Single Arm DB Thrustershttps://youtu.be/GHGUP13dMDk AEROBIC CAPACITY WORK Metcon (Time) Hill Sprints 6-8 reps, 200-400m all out. Full recoveryRead more