CrossFit Mile Zero – CrossFit Strength Resistance Band Chest Fly – High to Low Flat Bench DB Chest Fly Split Stance DB Romanian Deadlift 6×5/5 Hanging Leg Raise (Checkmark) 6×5 WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie Bike Rest 2 Minutes 9-15-21 V-Ups Calorie Row Goal Time: 12-14 Minutes Time Cap: 16 Minutes Steady pace on the core movements, break early if needed. Steady to harder bike/row. Pick up the pace as you head in to the 2 minute rest. Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie...Read more

CrossFit Mile Zero – CrossFit Strength Resistance Band Chest Fly – High to Low Flat Bench DB Chest Fly Split Stance DB Romanian Deadlift 6×5/5 Hanging Leg Raise (Checkmark) 6×5 WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie Bike Rest 2 Minutes 9-15-21 V-Ups Calorie Row Goal Time: 12-14 Minutes Time Cap: 16 Minutes Steady pace on the core movements, break early if needed. Steady to harder bike/row. Pick up the pace as you head in to the 2 minute rest. Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie...Read more

CrossFit Mile Zero – CrossFit Strength Resistance Band Chest Fly – High to Low Flat Bench DB Chest Fly Split Stance DB Romanian Deadlift 6×5/5 Hanging Leg Raise (Checkmark) 6×5 WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie Bike Rest 2 Minutes 9-15-21 V-Ups Calorie Row Goal Time: 12-14 Minutes Time Cap: 16 Minutes Steady pace on the core movements, break early if needed. Steady to harder bike/row. Pick up the pace as you head in to the 2 minute rest. Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie...Read more

CrossFit Mile Zero – CrossFit Strength Heels Elevated Squat (6×5, Build to a heavy set of 5) DB High Row (6×8, moderate) Hip 90/90 (Checkmark) WOD CFMZ Benchmark 4 (Time) Fitness 3 Rounds for Time 300m Run 8 DB Squat Cleans 6 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 10 Dumbell Squat Cleans (25/15) 6 Pull Ups Compete 3 Rounds for Time 400m Run 10 Squat Cleans (95/65) 6 Chest to Bar Pull Ups or 3 Muscle Ups Goal Time: 10-12 Minutes Time Cap: 15 Minutes Aim for all movements unbroken. If you’re going to go hard, you have to go FAST It’s all made in the runRead more

CrossFit Mile Zero – CrossFit Strength Heels Elevated Squat (6×5, Build to a heavy set of 5) DB High Row (6×8, moderate) Hip 90/90 (Checkmark) WOD CFMZ Benchmark 4 (Time) Fitness 3 Rounds for Time 300m Run 8 DB Squat Cleans 6 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 10 Dumbell Squat Cleans (25/15) 6 Pull Ups Compete 3 Rounds for Time 400m Run 10 Squat Cleans (95/65) 6 Chest to Bar Pull Ups or 3 Muscle Ups Goal Time: 10-12 Minutes Time Cap: 15 Minutes Aim for all movements unbroken. If you’re going to go hard, you have to go FAST It’s all made in the runRead more