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

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