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

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 Walking Lunges x12 WOD Metcon (Time) 5 Rounds for Time 10 Burpees 10 Jumping Lunges 100m Farmers Walk At the end of each round :45 second Plank Rx+ 10 Burpees 10 Box Jumps 100m Farmers Walk/Sprint At the end of each round :45 second Plank 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 (Time) 1 Mile Run 100 Plate to Overhead/Slam *Partition as Needed 1 Mile Run 100 Alternating Lunges *Partition as Needed Rx+ 1 Mile Run 50 Ground to Overhead 1 Mile Run 100 Box Jumps/Step Ups *Partition as Neededhttps://youtu.be/FvrxUjbWujk AEROBIC CAPACITY WORK Metcon (Distance) 35 Minute Easy Run at 1.2-1.3x Mile PaceRead more