CrossFit Mile Zero – CrossFit
Gymnastics
Strict Pull-ups (EMOM x 7)
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
Fitness
3 Strict PU Negatives + 6 Ring Rows
Performance
1-3 Strict PU + 6 Ring Rows
Compete
3 Strict PU + 6 Ring Rows
WOD
Metcon (Time)
Fitness
5 Rounds for Time
10 Slam Balls
12 AbMat Sit Ups
20 Air Squats
Performance
5 Rounds for Time
10 Slam Balls 30/20
15 AbMat Sit Ups
20 Air Squats
Compete
5 Rounds for Time
10 Slam Balls 40/30
15 GHD Sit Ups
20 Air Squats
Time Cap 16 minutes