CrossFit Mile Zero – CrossFit

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Strength

Shoulder Press (E2MOM x 5
3/3 Landmine Strict Press (build across sets or stay moderate)

5 Push-Ups (tempo or deficit if advanced)

10 Wall Ball Chest Throws (explosive rebound off wall))

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

6 Cal Row

8 alt DB Push Press

6 Hand Release Push Ups

Performance

AMRAP 9

8 Cal Row

8 alt DB Push Press (35/25)

6 HSPU Progression

Compete

AMRAP 9

10 Cal Row

8 alt DB Push Press (50/35)

6 HSPU