CrossFit Mile Zero – CrossFit

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Gymnastics

Metcon (Checkmark)

EMOM x 6

Minute 1: 5–8 Beat Swings + :10 Hollow Hold

Minute 2: 3–6 Kipping Pull-Ups or Progressions

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 3

*one partner works at a time

Fitness

AMRAP 24

24 Jumping Pull-Ups or Ring Rows

30 Alt DB Snatches

36 Alt V Ups

400m Run

Performance

AMRAP 24

18 Kipping Pull-Ups

36 Alt DB Snatches (35/25)

48 AbMat Sit-Ups

400m Run

Compete

AMRAP 24

24 Kipping Pull-Ups

36 Alt DB Snatches (50/35)

48 GHD Sit-Ups

400m Run

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional, Not in Class Time)

To be completed individually after class for additional shoulder stability and posture strength.

Shoulder Stability + Core Strength

Z Press (Barbell or DB) – 3×8

Focus: Upright posture, no lean, controlled press

Plank Pull-Throughs – 3×12

Move DB across body without shifting hips

Alternating V-Sit Toe Touch – 3×10/side

Controlled trunk rotation + hamstring reach