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

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, x6-8https://youtu.be/Ab6v4hz92UE WOD Metcon (Time) 50 Burpees for Time *Every Minute Perform 15 Air Squatshttps://youtu.be/M2l9mWT_Aw0 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 (No Measure) EMOM 45 Minutes 1-5: 25 Double Taps Minutes 6-10: 5 Broad Jumps Minutes 11-15: 100m Sprint Repeat 3x Rx+ 25 Double Unders 10 American Swings 125m Row or 200m Bikehttps://youtu.be/TdvKSjNBukM AEROBIC CAPACITY WORK Metcon (Distance) 4-6 Cruise Intervals 4 to 6 times 1000 meters with 200 meter recovery jog between plus 3 x 200m Strides with 200m recovery jogRead 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/-ysGWbhhy8Y WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Air Squats 7 Push Ups 8 Rows Rx+ 6 Pistols (3 each side) 7 Hand Release Push Ups 8 Pull Upshttps://youtu.be/Kv3A98H2dAU AEROBIC CAPACITY WORK Metcon (Distance) 30-40 Minute Easy RunRead more