CrossFit Mile Zero – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 40 (continuous rotation):

600m Run

800m Row

2:00 MAX Cal Bike

3 DL @ 75% of 1RM

Performance

AMRAP 40 (continuous rotation):

600m Run

800m Row

2:00 MAX Cal Bike

3 DL @ 75% of 1RM

Competition

AMRAP 40 (continuous rotation):

800m Run

1,000m Row

2:00 MAX Cal Bike

3 DL @75% of 1RM

Extra Credit

Metcon (Checkmark)

Post Class (Optional) – Accessory Work

3 Rounds:

60 sec Couch Stretch per leg

20 Banded Hamstring Floss (lying)

10 Cat-Cow + Thoracic Rotation per side

Intended to aid recovery, restore hip/knee/low back health, and improve spinal mobility