CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest and Tris Single Arm Bench x6-8 per side Shoulder Press x6-8 per side Tricep Extension x10-12 Incline Push Ups x10-15 Upright Rows x10-12 WOD Metcon (Time) For Time: 20-15-10 Glute Bridges 12-10-8 Pike Push Ups Rest 1 Min 20-15-10 Glute Bridges 12-10-8 Rows Rx+ American Swings HSPU American Swings Pull Ups AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Recovery/Easy RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Weight) 3 Rounds Minutes 0-5: 800m Run Minutes 5-15: EMOM 10 Odds: 5 Bodyweight Squat Clean Thrusters Evens: 5 Burpee Squat Jumps Rx+ Minutes 0-5: 800m Run Minutes 5-15: EMOM 10 Odds: 3 Ground to Overhead Evens: 5 Burpee Box Jumps AEROBIC CAPACITY WORK Metcon (Distance) 10-20 minute Warm-Up + Tempo Run: 10-20 minutes + 10-20 minute Cool-down Move pace to close to personal best mile time in 400m increments before backing off.Read 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, Max each side DB 3/4 Row, x8-10 each side DB Curl x 8-10 each side KB Romanian Deadlift, x6-8 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 Double Taps 10 Overhead Squats Rx+ 50 Double Unders 10 Overhead Squats AEROBIC CAPACITY WORK Metcon (No Measure) Off/Rest DayRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 40 800m Run 2 Wall Walks/8 Pike Push Ups 10 Good Mornings 10 Push Ups 20 Deadbugs Rx+ 800m Run 8 Push Press/8 HSPU 10 Sumo Deadlift High Pull 10 Hand Release Push Ups 20 Deadbugs/12 Toes to BarRead more

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