CrossFit Mile Zero – CrossFit Strength Alternating DB Bench Press (6×8/8, light to moderate weight.) Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy. Straight Leg Bridges (Checkmark) 6×12 L-Sit (6x:15, accumulation) WOD Metcon (Time) Fitness 10 Rounds for Time 10 Abmat Sit Ups 2 Inchworms to Pike Push Up Performance 10 Rounds for Time 10 Alternating V-Ups 2 Wall Walks Compete 10 Rounds for Time 10 V-Ups 3 Wall Walks Goal Time: 9-11 minutes...Read more

CrossFit Mile Zero – CrossFit Strength Alternating DB Bench Press (6×8/8, light to moderate weight.) Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy. Straight Leg Bridges (Checkmark) 6×12 L-Sit (6x:15, accumulation) WOD Metcon (Time) Fitness 10 Rounds for Time 10 Abmat Sit Ups 2 Inchworms to Pike Push Up Performance 10 Rounds for Time 10 Alternating V-Ups 2 Wall Walks Compete 10 Rounds for Time 10 V-Ups 3 Wall Walks Goal Time: 9-11 minutes...Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 1000m Run or 2500m Bike 12 Strict Pull Ups with band or 8 Pull Up Negatives 200m Plate Walk (25/15) 30 Cal Row 100 Single Unders 30 Cal Row 200m Plate Walk (25/15) 12 Strict Pull Ups with band or 8 Pull Up Negatives 1000m Run or 2500m Bike Performance 1200m Run or 3000m Bike 20 Pull Ups 200m Plate Walk (35/25) 40 Cal Row 80 Double Unders 40 Cal Row 200m Plate Walk (35/25) 20 Pull Ups 1200m Run or 3000m Bike Compete 1600m Run or 4000m Bike 25 Pull Ups 200m Plate Walk (45/35) 50 Cal Row 100 Double Unders 50 Cal Row 200m Plate Walk (45/35) 25 Pull Ups 1600m Run or 4000m Bike Goal: 25-30 Minutes Cap: 35 Minutes Done for quality not speed. Easy transitions between movements.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 1000m Run or 2500m Bike 12 Strict Pull Ups with band or 8 Pull Up Negatives 200m Plate Walk (25/15) 30 Cal Row 100 Single Unders 30 Cal Row 200m Plate Walk (25/15) 12 Strict Pull Ups with band or 8 Pull Up Negatives 1000m Run or 2500m Bike Performance 1200m Run or 3000m Bike 20 Pull Ups 200m Plate Walk (35/25) 40 Cal Row 80 Double Unders 40 Cal Row 200m Plate Walk (35/25) 20 Pull Ups 1200m Run or 3000m Bike Compete 1600m Run or 4000m Bike 25 Pull Ups 200m Plate Walk (45/35) 50 Cal Row 100 Double Unders 50 Cal Row 200m Plate Walk (45/35) 25 Pull Ups 1600m Run or 4000m Bike Goal: 25-30 Minutes Cap: 35 Minutes Done for quality not speed. Easy transitions between movements.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 1000m Run or 2500m Bike 12 Strict Pull Ups with band or 8 Pull Up Negatives 200m Plate Walk (25/15) 30 Cal Row 100 Single Unders 30 Cal Row 200m Plate Walk (25/15) 12 Strict Pull Ups with band or 8 Pull Up Negatives 1000m Run or 2500m Bike Performance 1200m Run or 3000m Bike 20 Pull Ups 200m Plate Walk (35/25) 40 Cal Row 80 Double Unders 40 Cal Row 200m Plate Walk (35/25) 20 Pull Ups 1200m Run or 3000m Bike Compete 1600m Run or 4000m Bike 25 Pull Ups 200m Plate Walk (45/35) 50 Cal Row 100 Double Unders 50 Cal Row 200m Plate Walk (45/35) 25 Pull Ups 1600m Run or 4000m Bike Goal: 25-30 Minutes Cap: 35 Minutes Done for quality not speed. Easy transitions between movements.Read more