CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets of Each) Reverse Lunge 6-8 each Leg Elevated Bridge x12 Split Squat x8-12 Standing Calf Raise x20 Walking Lunges with Squats x10 WOD Metcon (Time) 5 Rounds for Time 200m Sprint 15 Slam Balls/PTO 5 Vertical Jumps Rx+ 200m Sprint 15 Slam Balls/PTO 10 Alt DB Snatch AEROBIC CAPACITY WORK Metcon (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 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