CrossFit Mile Zero – CrossFit
Gymnastics
Strict Pull-ups (Fitness
EMOM X 9
1 Zombie Rope Climb + 3-5 Ring Rows
Performance
EMOM X 9
1 Rope Climb + 3 Pull Up Negatives
Competition
EMOM X 9
1 Rope Climb + 3 S PU)
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.
WOD
Metcon (Time)
Fitness
5 Rounds
20 DB Lunges (10/leg) –
20 Alt V Ups
Performance
5 Rounds
24 DB Lunges (12/leg) – 35/25
24 ABMAT Sit-Ups
Compete
5 Rounds
24 DB Lunges (12/leg) – 50/35
24 GHD Sit-Ups
Time Cap 14 minutes