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

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest and Tris (3 Sets of Each) Single Arm Floor Press x8-10 each side Dumbbell Pullover x10-12 Tricep Extesion x10-12 Push Ups x8-12https://youtu.be/x-OQXrWcf_w WOD Metcon (AMRAP – Reps) AMRAP 5 3-6-9-12… Burpees Sit Ups Rest 1 Min AMRAP 5 Pick Up where you left offhttps://youtu.be/K_CwkTN4ihw AEROBIC CAPACITY WORK Metcon (Distance) 30 minute Easy Run at 1.2x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (3 Sets of Each) Goblet Squat x8-10 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://studio.youtube.com/video/uzHlGtX5sTU/edit WOD Metcon (AMRAP – Reps) AMRAP 10 10 Air Squats 6 Broad Jumps 10 Push Ups 6 Broad Jumps Rx+ 10 Air Squats 9 DB Snatch Right Arm (35/50) 10 Push Ups 9 DB Snatch Left Arm (35/50)https://youtu.be/PaA_LK4DxSQ AEROBIC CAPACITY WORK Metcon (No Measure) Rest Day/OffRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulders 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://www.youtube.com/watch?v=n7GpvTx8MRk WOD Metcon (AMRAP – Reps) 8 Rounds 1 Minute 40 Double Taps AMRAP Burpees Rest :30 With Equipment 1 Minute 30 Double Unders AMRAP Burpees Rest :30https://www.youtube.com/watch?v=DCTvC09lAvM AEROBIC CAPACITY WORK Metcon (Distance) Steady State Run 40 Minutes at 1.1-1.15 Mile Pace Stretch Warm-up (No Measure) https://www.youtube.com/watch?v=ELjyaiDGsloRead more