CrossFit Mile Zero – CrossFit

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Strength

Back Squat (Back Squat 5-4-3-2-1 (building each set, rest ~2:00 between)

Drop Set: 2×6 @ ~70% of top single
)

WOD

Metcon (Time)

Fitness

21-15-9

Wall Balls

Alt DB Snatch

Performance

21-15-9

Wall Balls (14/10)

Alt DB Snatch (35/25)

Compete

21-15-9

Wall Balls (20/14)

Alt DB Snatch (50/35)
Time Cap: 7 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

To be performed after class for posterior chain engagement and thoracic mobility.

3 Sets:

10 Cossack Squats (slow controlled tempo)

12 Banded Terminal Knee Extensions

:30 Pigeon Pose per leg