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

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