CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 20 Alt Lunges/Step Ups/Box Jumps 15 Glute Bridges/KB Swings 10 V Ups/Toes to Bar 5 Shuttle Sprints *After Each Round, 1 Round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats AEROBIC CAPACITY WORK Metcon (Distance) 35 Minute Easy Run at 1.2-1.3x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest, Shoulders, and Tris (4 Sets of Each) Single Arm Bench x6-8 per side Shoulder Press x6-8 per side Tricep Extension x10-12 Incline Push Ups x10-15 Upright Rows x10-12https://youtu.be/irwnv-cDx7U WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 Jumping Jacks 20 Wallballs 5 Broad Jumps Rx+ 30 Double Unders 20 Slam/Wallballs 10 DB/Power Cleanshttps://youtu.be/y5vyHL0vGZs 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 WOD Metcon (AMRAP – Rounds and Reps) 0-10: Mile Run 10-15: AMRAP 10 Burpees, 10 Deadlifts 15-25: Mile Run 25-30: AMRAP 10 Burpees, 10 Deadlifts 30-40: 1 Mile Run If you finish 1 Mile rest for the remainder of the 10 Minutes. If still running, stop at 10 Minutes and start AMRAP.https://youtu.be/GNZfLq2yNyg AEROBIC CAPACITY WORK Metcon (Time) Goal Pace Workout: 4 x 800m at goal 5K pace with 400-500m recovery jog between Total Distance: 5kRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (4 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, x10, 12, 12, Max each side DB 3/4 Row, x8-10 each side Concentration Curl, x10-12 each side KB Romanian Deadlift, x6-8 WOD Metcon (Time) 21-18-15-12-9 Bent Over Rows 42-36-30-24-18 Air Squats Rx+ 15-12-9-6-3 Pull Ups Front Squats/OHS AEROBIC CAPACITY WORK Metcon (Distance) 30-40 Minute Easy RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 800m Run 10 Hand Release Push Ups 20 Sit Ups AMRAP 15 30 Double Taps/Double Unders 30 Second Handstand Hold/8 HSPU 20 Sit Ups AMRAP 15 400m Run 2 Wall Walks/12 Push Press 20 Sit Upshttps://youtu.be/vs9yKTZuGlU AEROBIC CAPACITY WORK Metcon (Distance) 35 Minute Easy Run at 1.2-1.3x Mile PaceRead more