CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets) Goblet Squat x6-8 Single Leg Glute Bridge March w/ Squeeze x16 Forward Lunge x6-8 each side KB Swings x10 Split Squat Iso Hold, x25 sec each sidehttps://youtu.be/kQYRNEz3kg0 WOD Metcon (Time) 4 Rounds for Time 200m Run 20 Air Squats 20 Alt Lunges 20 Squat Jumps Rx+ 200m Run 20 Air Squats 20 Walking Lunges 20 DB Power Cleanhttps://youtu.be/Z2nfCJLCnL8 AEROBIC CAPACITY WORK Warm-up (No Measure) Off DayRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) AMRAP 30 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Jump Lunges 10 Burpees 20 Push Ups 10 Burpeeshttps://youtu.be/WiPHtButyak AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Easy Run at 1.2x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Core and Arms (3 Sets of Each) V-Ups x10 Lying Tricep Extension, x8-10 Plank Shoulder Taps, x30 Single Arm Bicep Curl, x10 each side Reverse Crunches, x12 Dragon Flags x5https://youtu.be/S_pb5MkS098 WOD Metcon (Time) 10 RFT 10 Odd Implement Jump Overs 100m Run 5 Pike Push Ups 100m Run Rx+ 10 Box Jumps/Step Ups 100m Run 5 HSPU 100m Runhttps://youtu.be/WiPHtButyak AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Easy Run/Recovery Day 1.2x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulders (3 Sets of Each) Single Arm DB Press, x6-8 Wide Grip Upright Row, x8-10 each side DB Rear Delt Row, x6-8 each side DB Single Arm Push Press, x8-12 each side DB Front Raise, x10-12https://youtu.be/sb23ZGg7AgY WOD Metcon (Time) Every 4 Minutes for 5 Rounds 400m Run 30 Walking Lunges Plank with remaining time Rx+ 400m Run 30 Walking Lunges with Plate *Score the slowest roundhttps://youtu.be/but23BPTaK0 AEROBIC CAPACITY WORK Metcon (Distance) 40-50 Minute Hard Run at Goal PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (3 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, x10-12 each side DB Wide Row, x8-10 each side Concentration Curl, x8-10 each side KB Romanian Deadlift, x6-8 WOD Metcon (Time) 3 Rounds 75 Double Tap Jumps 21 Glute Bridges 12 Squat Jumps Rx+ 75 Double Unders 21 KB Swings 12 Slam Balls/Plate to Overhead AEROBIC CAPACITY WORK Metcon (Distance) Recovery Day/30 Min Easy run at 1.2x Mile PaceRead more